5/18/2021
CrossFit Megalodon – CrossFit
Warm-up
2 Min on any machine
Mobility
Band Shoulder
Pec Stretch
Standing Quad
Standing Calf
Band Hamstring
Pigeon
Weightlifting
Every 90 seconds
Deadlift+Pause Clean+Clean+Jerk Dip+Jerk (3 x 1 @ 65-75% of max clean)
Deadlift to mid thigh and 3 second pause in the clean
Metcon
Metcon (Time)
25 Min Cap
3000m Bike
30 Hang Cleans (75/45) RX+(95/65) E (115/75)
15 DB/KB Thrusters (35/26) RX+(44/30) E (53/35)
45 Hang Knee Raises (RX+30 T2B)
15 DB/KB Thrusters
30 Hang Cleans
3000m Bike
