2/3/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 on any machine

Mobility

Goblet squat hold

Pigeon stretch

Barbell forearm smash

Band shoulder distraction

Front rack stretch

Weightlifting

Every 1:30 x 6 sets

Weight based on 1 RM clean and jerk

1- 10 C2B pull up + 3 Hang Clusters @ 60-65%

2- 10 C2B pull up + 3 Hang Clusters @ 65-70%

3- 10 C2B pull up + 2 Hang Clusters @ 70-74%

4- 10 C2B pull up + 2 Hang Clusters @ 74-78%

5- 10 C2B pull up + 1 Hang Clusters @ 78-82%

6- 10 C2B pull up + 1 Hang Clusters @ 82-86%

Pull ups do not need to be completed unbroken but should be completed within 30 seconds. Reduce reps if necessary to get to 30 seconds or less.

Metcon

That Escalated Quickly (Time)

25 Min Cap

3 RDS

15 Front Squat (75/45) RX+(95/65)

25 DU

1000/800m Row

3 RDS

12 Thrusters

25 DU

1000/800m Row

3 RDS

9 Hang Clusters

25 DU

Mods

Double Unders

-30 sec of practice

-40 single unders

Row

-800m Run

-2000/1600m Bike

-800/600m Ski

-20 Burpees + 50 Jump Squats