10/22/2020
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 90 seconds
2 squats + 3 squat jumps (full squat, jump as high as possible)
Back Squat (9 x 2 @ 50%)
Weightlifting
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%+)
Accessory
3 RDS
30 sec box step ups left leg
30 sec box step ups right leg
30 sec rest
1:00 glute bridges
Accessory
50 band leg curls each leg
50 band good mornings
