3/20/2020
CrossFit Megalodon – CrossFit
Warm-up
Run 400/Bike 1200/Row 500
10 Leg Swings each direction
Mobility
Weightlifting
Every 3 minutes
Each rep has a 5 second lowering phase
If you don’t have a bar and weights at home you can still follow along with DB/KB, loaded backpacks, etc…. perform a 5 second lowering phase with a 5 second hold at the bottom…
Back Squat (1 x 5 @ 65%)
Back Squat (1 x 5 @ 70%)
Back Squat (3 x 5 @ 70-75%)
Metcon
Metcon (Time)
5 RDS
Run 200
3 Hang Clean (75/45) RX+(95/65) E(115/75)
6 S2OH
9 Front Squat
At Home Options
Metcon (AMRAP – Rounds)
EMOM for 20 Minutes (5 RDS)
Min 1: 12-15 DB/KB Thrusters
Min 2: 5-8 Devil Press
Min 3: Max Cal Bike or Row or 150m Run
Min 4: Rest
Metcon (AMRAP – Rounds)
No Equipment Option
EMOM 20 (5 RDS)
Min 1: 15-20 Jumping Lunges
Min 2: 30-45 Sec Mountain Climbers
Min 3: Max Reps burpee over object (anything)
Min 4: Rest
