10/30/2020
CrossFit Megalodon – Evening Strength
Weightlifting
Each set of back Squat followed immediately by 3 continuous broad jumps
Back Squat (9 x 2 @ 55%)
Every 90 seconds
Deadlift (4 x 10 @ 40-45%)
Every 2:30 minutes
Stand with the bar as fast as you can. Lower the bar to a deadstop and repeat for all reps.
Front Rack KB/DB Lunge (3 x 8 each leg)
as heavy as possible
Russian KBS (3 x 15)
as heavy as possible
rest 60 seconds
Accessory
Plank Pulls
3 RDS
15 Right Plank Pulls with 1s Pause in Contraction
15 Left Plank Pulls with 1s Pause in Contraction
Rest 2 Minutes
Accessory
Suitcase Carry
3 RDS
1:00 Left Arm
1:00 Right Arm
1:00 Rest
