4/2/2021
CrossFit Megalodon – CrossFit
Warm-up
2 minutes on any machine
Mobility
Barbell Forearm Smash
Pec Stretch
Band Shoulder
Pigeon
Saddle
Seated Straddle
Weightlifting
Every 2 minutes
2 Position Clean + Jerk (6 x 1 @ 65-70%)
Mid thigh and 2″ below the knee (hold each position 2 seconds before the clean)
Weightlifting
Every 45 seconds
Deadlift (12 x 1 @ 75%)
Practice getting tight and in the right position before the lift and lift with maximum speed.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
75 Singles (RX+/E 50 DU)
10 Ground to OH (115/75) RX+(135/95) E (155/105)
25 Hang Knee Raises (RX+/E T2B)
10 DBL KB Thruster (35/26) RX+(53/35) E (70/53)
