12/28/2020
CrossFit Megalodon – CrossFit
Warm-up
2:00 min on any machine
Mobility
20 pass throughs
band shoulder distraction
barbell forearm smash
pigeon stretch
bottom squat hold 1:00
samson (in place)
Weightlifting
-goal is to build explosiveness
-take a “low bar” position and sit back to a box (just below parallel)
-find a near vertical shin position while sitting back to the box, places emphasis on the posterior
-with a 1 sec pause aggressively stand to extension by “squeezing” ourselves off the box (not rocking)
Box Squat (2 x 2 @ 60% of 1 RM back squat)
Box Squat (2 x 2 @ 65% of 1 RM back squat)
Box Squat (3 x 2 @ 70%)
Metcon
From the Top (Time)
1 Round
25 Power Snatches (75/45) RX+(95/65) E (115/85)
25 Overhead Squats
25 Squat Snatch
Every minute 5 Knee Raise (RX+ 5 T2B)
