1/12/2022
CrossFit Megalodon – CrossFit
Warm-up
10 Side/Rear/Forward Lunges
10 Glute Bridges
10 Single Leg Glute Bridges
10 Bird Dogs
10 Squats
Mobility
Band Shoulder
Front Rack Stretch
Wrist Stretch
Pigeon
Seated Straddle
Saddle
Weightlifting
Every 2 Min
3 Position Clean + Jerk (2 x 4 @ 73%)
Hang Squat Clean + Hang (below knee) Squat Clean + Squat Clean + Jerk
3 Position Clean + Jerk (2 x 4 @ 78%)
Hang Squat Clean + Hang (below knee) Squat Clean + Squat Clean + Jerk
Weightlifting
Every 90 seconds
Push Jerk + Split Jerk (4 x 2 + 1)
2 push jerks + 1 split jerk
work up in weight
Metcon
Metcon (AMRAP – Rounds and Reps)
Every 2 Minutes up to 6 Rounds
10/7 Cal Echo/Assault
10 Wall Ball (20/14) RX+(30/20)
