3/22/2022
CrossFit Megalodon – CrossFit
Warm-up
2 RDS
Run 200
10 Wall Ball
10 Sit Up
Mobility
Band Shoulder
Puppy Dog
Thread the Needle
Lizard/Twisted Lizard
Half Front Split
Get Ready
Burgerner Warm Up Clean (No Measure)
1. Down and Up
2. Elbows High and Outside
3. Muscle Clean
4. Tall Clean 2″, 4″, 6″
5. Tall Clean
Skill
CLEAN BAR PATH
Discuss/Demo hang to high hang and then perform transition x 10
Discuss/Demo in steps floor to hang to high hang the perform transition x 10
Weightlifting
Power clean + Push Jerk (8 x 1 +1 + 1)
*Clean lift off to a pause at the knees + power clean + push jerk
*Work up in weight
Metcon
Metcon (Time)
21-15-9 – 12 Min Cap
Clean (95/65) RX+(135/95)
Jerk
