4/15/2020
CrossFit Megalodon – CrossFit
Warm-up
Run 400
Walk out push up 1-5
Mobility
Weightlifting
Every 2 min
**If you don’t have enough weight do 5 sets of 3 reps with a 5 second lowering phase. It doesn’t matter how you get it up (can be strict, push, push jerk).
Shoulder Press (1 x 5 @ 65%)
Shoulder Press (1 x 4 @ 70%)
Shoulder Press (1 x 3 @ 75%)
Shoulder Press (1 x 2 @ 80%)
Shoulder Press (1 x 1 @ 85-90%)
Weightlifting
Shoulder Press (2 x 8 @ 75%)
Rest 60 seconds in between sets
Accessory
3 RDS
Max reps chin ups
rest as needed
40 Band Pull Aparts
rest as needed
**Substitution for the chin ups can be supinated grip bent over rows**
**Sub for the band pull aparts can be light weight rear flyes**
Metcon
Metcon (AMRAP – Reps)
2 Min on 2 Min off for 16 Minutes
27/18 Cal Row
6 Hang Clean
Max Box Jumps
Limited Equipment Option
Metcon (AMRAP – Reps)
2 Min on 2 Min off for 16 Minutes
Run 200m
6 Backpack cleans
Max box jumps or weighted lunges
