12/15/2020

CrossFit Megalodon – CrossFit

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Warm-up

2:00 Min any machine

Mobility

Band Tricep Stretch

Pec Stretch

Seated Forward Fold

Frog Stretch

Banded Hamstring Stretch

Get Ready

2 Rounds empty bar

5 Clean Deadlift

5 Hang Muscle Clean

5 Front Squat

5 Power Clean

Weightlifting

*Number based on Max Clean and Jerk

*Looking for time under tension: meaning the bar doesn’t touch the ground during the set

Hang Power Clean (1 x 3 @ 60%)

Hang Power Clean (1 x 3 @ 65%)

Hang Power Clean (3 x 3 @ 70% )

Metcon

*Choose a weight that allows you to do unbroken sets of power cleans*

Black and Bluer (Time)

5 Rounds

10 Power Cleans (Fit 2×30/20) RX(95/65) RX+(115/75) E(135/95)

10 Bar Face Burpees