Weightlifting Wednesday

CrossFit Megalodon – CrossFit

Warm-up

The Tia Snatch Warm-up:*

5-inch worms

5 behind-the-neck snatch grip presses

5 behind-the-neck snatch presses in a quarter squat

5 Sots presses

5 Back Rack Jumping Squats

5/5 Cossack squatswith a barbell in the back rack

5 hang muscle snatches

*Complete 2 Rounds

High-Hang Snatch (3 x 3 @ 60%)

Hang Snatch (3 x 3 @ 70%)

Snatch (3 x 1)

work up in weight

METCON (Time)

3 Rounds for Time

12 Burpees

15 Alternating DB Snatches (50/35)|(35/20)

24/18 Calorie bike
* Bike Should not exceed 2:00.

(Score is Time)

Cool down/Mobility

5:00 Foam roll lats