11/17/2020
CrossFit Megalodon – Evening Strength
Weightlifting
Bench Press (1 x 5 @ 75%)
Bench Press (1 x 3 @ 80%)
Bench Press (1 x 1 @ 85%)
Bench Press (1 x 3 @ 87%)
Bench Press (1 x 2 @ 90%)
Bench Press (1 x 1 @ 95%)
Bench Press (1 x 1 @ 95%+)
Bench Press (1 x 1 @ 95%+)
Accessory
3 Sets Bamboo Bar
30 second hold 2 inches off the chest
30 second hold full extension
rest
Accessory
3 RDS
Dumbbell Floor Press x 8 reps
Rest as needed
Single Arm Dumbbell Rows x 5-6 reps each arm
Rest as needed
Accessory
3 RDS
Reverse Dumbbell Fly x 12-15 reps
rest as needed
Chinese Kettlebell Rows x 10 reps
immediately followed by…
Bat Wing Hold x 30 seconds
Rest as needed
Accessory
3 RDS
10 Sit Ups
10 Tuck Ups
30 Flutter Kicks
