6/14/2021

CrossFit Megalodon – CrossFit

View Public Whiteboard

Announcement

This is week 11 of 12! The squat cycle is almost over. Make sure you are hydrating, eating, and resting plenty! I mentioned this once earlier in the cycle and want to repeat it again in hopes that you will use this advice. For the best chance at performing well on the squats make sure that you take sunday and thursday off from working heavy or doing crazy workouts. Your bodies will need to be well rested for the end of this cycle.

Warm-up

2:00 on any machine

Mobility

Band Shoulder

Prayer Stretch

Lizard

Pigeon

Saddle

10 Band OHS

Weightlifting

Every 2 minutes

Back Squat (2 x 10 @ 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 )

Try 5-10# more than your set of 3 on 6/1

Back Squat (1 x 5 )

Heavier than your set of 5 on 6/4

Metcon

Metcon (Time)

18-15-12-9-6-3

OHS (75/45) RX+(SAOHS 50/35)

Weighted Box Step Overs (35/25) RX+(50/35)