10/12/2020
Announcements
Our next strength cycle starts next Monday! We will continue to develop on squats, deadlifts, and presses.
Also, the Halloween party is just around the corner. We just want to remind you that we will be closed for a long weekend that weekend (23rd-25th). No worries, we will make sure that you get in some good work before then 😉
CrossFit Megalodon – CrossFit
Warm-up
2 RDS
15 JJ
15 Squat
15 MC
15 Jump Squat
Mobility
Weightlifting
Back Squat (5 x 5 @ 65%)
Every 90 seconds
Deadlift (10 x 1 @ 75%)
EMOM
would be ideal to lower the bar rather than drop it
Metcon
Metcon (AMRAP – Reps)
AMRAP 15
10 Clean and Jerk (Fit 30/20) RX(95/65) RX+(135/95) E(155/105)
10 Box Jumps (24/20)
8 Clean and Jerk (Fit 35/25) RX(135/95) RX+(155/105) E (185/125)
10 Box Jumps
6 Clean and Jerk (Fit 40/30) RX(155/105) RX+(185/125) E (225/155)
10 Box Jumps
4 Clean and Jerk (Fit 45/35) RX (185/125) RX+(225/155) E (245/165)
10 Box Jumps
**If you still have time left continue to do clean and jerks at the last weight**
