5/25/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 min on any machine
Mobility
Band Shoulder
PVC Front Rack Stretch
Wrist Stretch
Pigeon
Seated Forward Fold
Saddle
Downward Dog
Get Ready
Burgerner Warm Up Clean (No Measure)
1. Down and Up
2. Elbows High and Outside
3. Muscle Clean
4. Tall Clean 2″, 4″, 6″
5. Tall Clean
Weightlifting
Every 90 seconds
Deadlift+Pause Clean+Clean+Jerk Dip+Jerk (3 x 5 )
Deadlift to mid thigh and 3 second pause in the clean
65-75% of 1rm clean
pause for 3 sec in the receive
Clean deadlift + clean + jerk (4 x 1)
clean deadliift to mid thigh
80-90% of 1rm clean
Metcon
Metcon (Time)
3 RDS
200m Run
10 Push Ups (RX+HSPU)
25 Sit Ups (RX+GHD)
3 Clean and Jerk @ 80%
