6/14/2021
CrossFit Megalodon – CrossFit
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)
