1/5/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 min on any machine

Mobility

band tricep stretch

pec stretch

pigeon stretch

calf stretch

kb calf smash

Weightlifting

Every 1:30 for 6 RDS

7-12 Kipping HSPU

3 Touch and Go Power Cleans

mods for HSPU

– DB Push Press

– Feet elevated push ups

– Push Ups

Power Clean (1 x 3 @ 70%)

Power Clean (1 x 3 @ 73%)

Power Clean (1 x 3 @ 76%)

Power Clean (3 x 3 work up in weight)

Metcon

Metcon (AMRAP – Reps)

AMRAP 3

50 DU

15 Bar Facing Burpees

Max Power Cleans (95/65) RX+ (115/85)

rest 3 min

AMRAP 3

50 DU

12 Bar Facing Burpees

Max Power Cleans (115/85) RX+ (135/95)

rest 3 min

AMRAP 3

50 DU

9 Bar Facing Burpees

Max Power Cleans (135/95) RX+ (155/105)
Mods

– 75 singles

– 50 double taps