11/8/2018
CrossFit Megalodon – CrossFit
Warm-up
3 RDS
10 Front Raise
10 Lateral Raise
10 Rear Flye
10 Chix Wing
Mobility
Weightlifting
Every 2 Minutes
Shoulder Press (5 x 5 )
work up in weight
Skill
5 RDS
High Hang Power Clean
Hang Power Clean
Power Clean
Push Jerk
Weightlifting
Every 2 minutes (6 sets)
2 power cleans + 1 push jerk; based on 1RM push jerk
Power clean + Push Jerk (2 x 2 + 1 @ 80% )
Power clean + Push Jerk (2 x 2 + 1 @ 85%)
Power clean + Push Jerk (2 x 2 + 1 @ 90%)
Accessory
3 RDS
20 Sit Ups
20 Vups
20 Sec L Sit
