1/04/2016

CF Megalodon – CrossFit

Warm-up

200m run

butt kicks

high knees

karaoke

shuttle sprint

samson

Skill

30 minute running clock

Weightlifting

E2MOM

Front Squat (2 x 6-8 reps @ 70%)

Front Squat (2 x 4-6 @ 80%)

Front Squat (2 x 3 @ 90%)

Weightlifting

E2MOM

Squat Clean (2 x 6 @ 60%)

Squat Clean (2 x 4 @ 70%)

Squat Clean (2 x 2 @ 80%)

Weightlifting

EMOM

Clean and Jerk (6 x 1 @ 75%)

Metcon

Assault bike lunge trial level 1 (Time)

1 minute to complete:

20/10 cal bike

6 front rack lunge (95/65)

Assault bike lunge trial level 2 (Time)

1 minute to complete:

20/10 cal bike

6 front rack lunge (135/95)

Assault bike lunge trial level 3 (Time)

1 minute to complete:

20/10 cal bike

6 front rack lunge (185/125)