10/21/2020
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 – CrossFit
Warm-up
2 RDS
Run 200
10 Wall Ball
10 Sit Up
Mobility
Weightlifting
Every 90 seconds 2 squats followed immediately followed by 3 squat jumps. Make sure the squat jumps are as explosive and high as possible.
Back Squat (9 x 2 @ 50%)
Weightlifting
Every 2 minutes
Deadlift (1 x 5 @ 50%)
Deadlift (1 x 3 @ 60%)
Deadlift (1 x 2 @ 70%)
Deadlift (1 x 2 @ 80%)
Deadlift (1 x 1 @ 85%)
Deadlift (1 x 1 @ 90%)
Deadlift (1 x 1 @ 95%)
Deadlift (1 x 1 @ 95%+)
Deadlift (1 x 1 @ 95%+)
Metcon
Metcon (Time)
6 Min Cap
21-15-9
Deadlifts (Fit KB 70/53) RX(135/95) RX+(155/105) E (185/125)
Burpees over Bar
