6/18/2019

June 17, 2019 Posted by CHAD WOD

CrossFit Megalodon – CrossFit

Announcement

We will be having a beach wod this saturday at 830 on Nokomis beach. Once you get over the bridge take a left and park by the playground. And yes, we will be in the water!

Warm-up

Run 400

20 pass throughs

10 good mornings (pvc)

Mobility

Get Ready

20 Split Jerk splits

*back foot faces forward and on toes

*forward knee directly above or slightly behind ankle

*when bringing feet together forward foot back first then back foot forward

then:

add the bar for

3 x 3 split jerks

Weightlifting

Every 90 seconds

Press in Split Position (5 x 3 )

Jerk Balance (3 x 2 )

Split Jerk (5 x 1 )

working up in weight

Metcon

Metcon (Time)

12 min cap

500m Row

40 Deadlift (95/65) RX+(115/75) E (135/95)

30 Power Clean

20 Push Jerk

10 Burpee over Bar

Cal Bike (20/15) RX+(25/18) E (30/22)