4/6/2020
CrossFit Megalodon – CrossFit
Warm-up
Run 400 or Row 500 or Bike 1200
20 Pass Through
20 OHS
Mobility
Lizard – 30 sec each side
Half Front Split – 30 sec each side
Pigeon – 30 sec each side
Twisted Cross – 30 sec each side
Weightlifting
If you don’t have enough weight to meet your numbers cut the rep scheme to:
8 x 3 with a 5 second hold at the bottom of every squat. That’s 8 sets of 3 reps.
Back Squat (1 x 5 @ 60%)
Back Squat (1 x 4 @ 70%)
Back Squat (1 x 3 @ 80%)
Back Squat (1 x 2 @ 85%)
Back Squat (2 x 8 @ 70%)
Back Squat (1 x 6 @ 75%)
Back Squat (1 x 6 @ 80%)
Metcon
Mark Klement (Time)
74-44-11
Burpees
Push Ups
Sit Ups
Air Squats
*Background: This Hero WOD is dedicated to KHK Mark Klement of the Frankfurt (Germany) Police, who was killed in the line of duty on the night of July 7, 2019.
At the time of his death, KHK Klement and his team were attempting to locate and arrest a number of wanted suspects. During a short foot chase on nearby railroad tracks, KHK Klement was struck by a freight train and killed.
The “Mark Klement” Hero WOD was first posted by CrossFit Muehlheim-Main @crossfitmuehlheimmain (Mühlheim am Main, Germany).
Jens Hoppe designed the workout. The rep scheme signifies the year when Mark was born (74), his age when he died (44), and the age of his daughter (11).
Accessory
3 RDS
Single Leg Glute Plank x 60 seconds
rest as needed
Single Leg Glute Bridges x 30-45 seconds each leg
rest as needed
