4/3/2020
CrossFit Megalodon – CrossFit
Warm-up
Run 400 or row 500 or bike 1200
Mobility
Weightlifting
Squats: If you don’t have a bar or enough weight do tempo squats. Keep the same rep count and rest period. Let’s go with a 5 second lowering phase.
Deadlift: If you don’t have a bar but do have a dumbell, kb, heavy backpack, or heavy bucket you can do single leg deadlifts.
https://www.youtube.com/watch?v=ZOWx-x33llE
Back Squat (10 x 2 @ 65%)
Rest 45 sec between sets
Deadlift (12 x 1 @ 70%)
Rest 45 seconds between sets
Metcon
Metcon (Time)
5 RDS
20 DU (RX+30 DU)
12 Deadlift
9 Hang Clean
6 S2OH
Limited Equipment Option
Metcon (AMRAP – Rounds)
With a Running Clock:
EMOM for 15 minutes
Minute 1: 60 seconds of 2 Alternating Lunges + 1 Air Squat
Minute 2: 45 Second Prone Plank Hold
Minute 3: 16 Tempo Mountain Climbers – hold each position for one second
**try to nose breathe only for this section**
@20:00
Every 7 minutes, for 21 minutes (3 sets) for times of:
500 Meter Row or 40/30 Calorie Assault Bike or 400m Run
25 Thrusters
20 Hang Power Cleans
**get creative, can use a loaded back pack, bar, dumbells…etc
