10/20/2020
Announcements
I’ve been doing some thinking and have decided to make a change for Friday’s plans. We will hold normal class 5 and 6am and the Master’s class at 8:30. We will then hold open gym from 9:30 until noon and then we will close for the remainder of the day for set up. I will make sure to have something programmed that, if you so choose, you can do during open gym. I’ll also be doing my strength routine from 9:30 to 10:30, you are also welcome to join me at that time.
CrossFit Megalodon – Evening Strength
Weightlifting
Every 2 minutes
Bench Press (1 x 5 @ 70%)
Bench Press (1 x 3 @ 75)
Bench Press (1 x 3 @ 80%)
Bench Press (1 x 2 @ 85%)
Bench Press (1 x 1 @ 90%)
Bench Press (1 x 1 @ 95%)
Bench Press (1 x 1 @ 95%+)
Bench Press (1 x 1 @ 95%+)
Weightlifting
4 RDS
8-12 shoulder press
15-20 rear flye
Shoulder Press (4 x 8-12 each arm)
standing; dumbells
Weightlifting
3 RDS
Bamboo Static Hold x 30 sec 2-4 off chest
straight into
Bamboo Static Hold x 30 sec extended
Weightlifting
3 RDS
Chinese KB Rows x 12
Band Pull Aparts x 30
Accessory
3 RDS
30-40 Band Tricep Extensions
rest 20 sec
20-30 Band Bicep Curls
rest as needed
Accessory
50 Sit Ups
