6/1/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
Mobility
Band Shoulder
Band Tricep
Standing Straddle
Seated Forward Fold
Saddle
Pigeon
Weightlifting
Every 90 seconds
Back Squat (3 x 6 @ 30%)
Back Squat (1 x 5 @ 50%)
Back Squat (1 x 3 @ 70%)
Back Squat (1 x 2 @ 80%)
Back Squat (1 x 1 @ 85%)
Weightlifting
Every 3 minutes
Back Squat (1 x 3 )
5-10# heavier than 5/17 (3RM)
Back Squat (1 x 6 @ 75-80%)
also did this on 5/17
Back Squat (1 x 6 @ 75-80%)
don’t go to failure
Metcon
10 Minute Cap.
This is meant to be a SPRINT! You should be able to do the Clean and Jerks without putting the bar down. This is meant to be sub 5 minutes. Choose your weights accordingly so that you achieve the proper stimulus.
Grettel (Time)
10 Rounds For Time:
3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar
To learn more about Grettel click here
