5/30/2019
CrossFit Megalodon – CrossFit
Warm-up
Run 400
20 pass through
front rack stretch with pvc
samson 25ft
10 leg swings each direction
Mobility
Skill
work on split jerk footwork
*consistency
*balanced
*nice lunge…bend back leg
*back foot face forward and on ball of foot
*returning: back foot forward first to starting line then front foot back to meet at starting line
then with bar:
*arms at full extension at the same time feet hit the floor
*arms in line with backs of ears
*torso upright and core tight
*returning: bar does not come down until feet are in line
Weightlifting
Split Jerk (3 x 2 )
work up
Split Jerk (3 x 1 )
work up
Metcon
Metcon (Time)
21-15-9
S2OH (95/65) RX+(115/75) E (135/95)
Sit Up (RX+K2E) E (T2B)
