11/10/2020
CrossFit Megalodon – Evening Strength
Get Ready
2 RDS
10 Front Raise
10 Lateral Raise
10 Rear Flye
10 Chix Wing
Weightlifting
Every 2 minutes
Bench Press (1 x 5 @ 60%)
Bench Press (1 x 5 @ 70%)
Bench Press (1 x 3 @ 80%)
Bench Press (1 x 2 @ 85%)
Bench Press (1 x 1-2 @ 90%)
Weightlifting
Bench Press (3 x 8 @ 65-75%)
Weightlifting
Shoulder Press (3 x 10-12 @ 3111)
Accessory
3 RDS
Bamboo Bar Bench Press Support Hold x 60 seconds
Rest as needed
Ring Row x 15 reps
immediately followed by….
Banded Lat Pull Downs x 20 reps
rest as needed
Accessory
3 RDS
30-40 Band Tricep Ext.
rest 20 seconds
20-30 Band Bicep Curls
rest as needed
Accessory
3 RDS
10 GHD Sit Ups
immediately into
30 sec L-sit hang hold
