2/9/2022

CrossFit Megalodon – CrossFit

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Warm-up

Run 400

Walk out push up 1-5

Mobility

Band Shoulder

PVC Front Rack

Wrist

Downward Dog

Dragon

Saddle

Weightlifting

Catch the power clean as close to parallel as possible with a 1 second pause in the catch

Every 1:45

Power clean + Push Jerk (2 x 2 + 2 @ 78%)

Power clean + Push Jerk (2 x 2 + 1 @ 81%)

Weightlifting

The second jerk is your choice (split or push) and from the front rack

Every 1:30

Behind Neck Jerk + Regular Jerk (4 x 2 )

Weightlifting

Every 1:30

Bench Press (1 x 5 )

Bench Press (1 x 3 )

Bench Press (1 x 1 )

Bench Press (1 x 5 )

Metcon

Metcon (Time)

30/21 Cal Assault/Echo

15 Sq. Cleans (115/75) RX+(135/95)

15 RKBS (53/35) RX+(70/53)

30 A-Jumps

15 RKBS

15 Sq. Cleans

43/30 Cal Row