Weightlifting Wednesday

CrossFit Megalodon – CrossFit

Warm-up

Spend 2 Minutes per side performing banded hip mobility

-Then-

10 PVC Pipe Pass Throughs

5 PVC Pipe around the world to the left

5 PVC Pipe around the world to the right

-Then-

With a PVC Pipe or BarbellBurgerner Barbell Warm-up:

3 High hang snatch grip dip to a big shrug

3 High hang snatch grip dip to high pull

3 High hang snatch grip dip to a muscle snatch

-With barbell overhead-

drop into a 2″ Squat

drop into a 4″ Squat

drop into a 6″ Squat

drop into a full Squat

Snatch Complex (Weight)

Build to a 1RM Snatch Complex*
* 1 Power snatch + 1 Hang Snatch

(Score is Weight)

Strength Timeline:

00:00-03:00 perform 3 Singles @60%

03:00-06:00 perform 2 Singles @70%

03:00-09:00 perform 1-2 Singles @80%

09:00-12:00 perform 1-2 Singles @90%

12:00-15:00 1RM Attempt (Single means full complex, then hard reset. If you go right at the beginning of the 12:00 you can get a second attempt at the 14:30 mark—No Misses!!!)

Metcon (AMRAP – Reps)

EMOM9

MIN1: 10-15 Burpees to a 6” target

MIN2: 15 GHD

MIN3: 0:45 Max hang squat snatch @50% of above
* Athletes must touch a target 6” or more above reach standing all the way up.

(Score is Total Snatch Reps)

Cool down/Mobility

1:00 Shoulder stretch with saddle legs per side

-then-

If you have time:

5:00 Foam roll lats

5:00 foam roll quads