10/8/2018
CrossFit Megalodon – CrossFit
Warm-up
1200m bike or 500m row
2 RDS Shoulder Complex
10 Front Raise
10 Lateral Raise
10 Rear Flye
10 Chix WIng
Mobility
Get Ready
2 RDS Working Up
5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Push Jerk
5 Split Jerk
Metcon
Big Clean Complex (Weight)
6 Sets for Max Load
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
**One set consists of all 12 reps. Try not to drop the bar during the entire set. If you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set. All cleans must be full/squat cleans (power cleans are not allowed).
Accessory
3 RDS
20 Sit Up
20 V Up
20 Russian Twist
