6/13/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 on any machine

Mobility

Puppy Dog

Thread the Needle

Downward Dog

Lizard (left)

Pigeon (left)

Downward Dog

Lizard (right)

Pigeon (right)

Weightlifting

Suggestion for Warm Up Sets

10 x empty bar

1 x 5 @ 60%

1 x 2 @ 70%

1 x 2 @ 75%

1 x 1 @ 80%

Shoulder Press (5 RM)

10 min to find 5 RM

Get Ready

Movement Prep

Thrusters

Clean and Jerks

Snatches

Metcon

Metcon (Time)

21 Cal Echo/Assault

15 Thrusters (95/65)

15 Pull Ups

15 Cal Echo/Assault

12 Clean and Jerk (135/95)

12 Snatch (135/95)

9 Cal Echo/Assault

9 Deadlift (225/155)

9 HSPU

Mods

Echo/Assault:

Bike erg/Ski/Row 30-21-12