6/25/2021
CrossFit Megalodon – CrossFit
Announcement
If you missed squats on monday, or you think you can pr again, this is your chance to hit your new max.
If you are squatting today don’t panic about missing the deadlift, you will have ample opportunity soon 🙂
Warm-up
2:00 any machine
Mobility
Weightlifting
Every 2 minutes
Back Squat (2 x 8 @ 30%)
Back Squat (1 x 5 @ 50%)
Back Squat (1 x 3 @ 70)
Back Squat (1 x 2 @ 80%)
Weightlifting
An additional 12 minutes to find your 1 rep max squat
Back Squat (1 x 1 )
Weightlifting
If you are not taking advantage of a second opportunity to max your squat you may follow the same sequence in deadlifts
Deadlift (2 x 8 @ 30%)
Deadlift (1 x 5 @ 50%)
Deadlift (1 x 3 @ 70%)
Deadlift (1 x 2 @ 80%)
Weightlifting
An additional 12 minutes to work up in weight
Deadlift (1 x 1 )
Metcon
Metcon (Time)
2 RDS (12 min cap)
20 Wall Ball (20/14)
20 Sit Ups
20 Push Press (75/45) RX+(95/65)
20 Jump Squats
20 Hang Cleans
20 DU
20 Alt. KB/DB Snatch (35/25) RX+(53/35)
