10/15/2021
Announcements
SURPRISE!!!!!
We are observing Black Out Week this week! You will not be able to see the workouts ahead of time. Most are benchmark wods. Eat and sleep well 😉
CrossFit Megalodon – CrossFit
Warm-up
2 RDS
15 Jump Jacks
15 Squats
15 MC
15 Jump Squats
Mobility
Band Shoulder
Prayer Stretch
Twisted Cross
Lizard
Half Front Split
Pigeon
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Metcon
Below are several skill stations from the upcoming Fenrir’s Mayhem.
Metcon (Time)
Station 3:
250m Ski
25 Ring Dips
250m Ski
Time Cap
SX+GMX 4:00/5:00
RX+MX 3:00/4:00
Elite 2:00/3:00
Metcon (Time)
Station 5:
20 T2B
100′ HS Walk
20 T2B
Time Cap
SX+GMX 3:50/4:50
RX+MX 2:50/3:50
Elite 1:50/2:50
1K Bike (Time)
Time Cap
SX+GMX 3:10/4:10
RX+MX 2:10/3:10
Elite 1:10/2:10
Metcon (Time)
9-6-3
Deadlift (225/155) RX+(315/225)
HSPU RX+ Deficit HSPU (6″/3″)
Time Cap
SX+GMX 4:40/5:40
RX+MX 2:40/3:40
Elite 1:40/2:40
FM 2021 Choasplex (Weight)
5 Power Clean
5 Front Squat
5 Push Press
5 Back Squat
5 Behind the Neck Jerk
5 Power Clean
Weights
SX+GMX 135/95
RX+MX 155/115
Elite 185/145
Bonus for Load
MUST BE UNBROKEN
Metcon (Weight)
Station 2
1 Power Snatch
1 Low Hang Power Snatch
1 Above Knee Hang Power Snatch
1 Squat Snatch
1 Low Hang Squat Snatch
1 Above Knee Hang Squat Snatch
Weights
SX+GMX 135/95
RX+MX 155/115
Elite 185/145
Bonus for Load
MUST BE UNBROKEN
