11/13/2020

CrossFit Megalodon – Evening Strength

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Weightlifting

Every 2 minutes

Back Squat (4 x 5 @ 65%)

Weightlifting

Every 90 Seconds

Deadlift (1 x 5 @ 65%)

Deadlift (1 x 3 @ 75%)

Deadlift (1 x 1 @ 85%)

Weightlifting

EMOM

Deadlift (5 x 1 @ 80%)

Weightlifting

Deadlift (3 x 10 @ 55%)

double overhand, no hook grip or straps

Weightlifting

GHD Hip Extension (3 x 12 )

weighted

**good mornings if no ghd**

Accessory

3 RDS

Belt Squat x 2 minutes

immediately followed by…

Goblet Squat Hold x 60 seconds(70-50/50-30lbs)

Rest as needed

Accessory

3 rds

1:00 Chinese Plank

1:00 Rest