6/27/2017

CF Megalodon – CrossFit

Warm-up

2 RDS

15 JJ

15 Squat

15 MC

15 Jump Squat

then:

2 RDS

10 Bicep Curls

10 Tricep Extensions

Mobility

Weightlifting

Clean Pull + Power Clean + Front Squat (3 sets of 3 + 3+ 3 @ 55-60% of 1 RM Clean)

Clean Pull + Power Clean + Front Squat (3 sets of 2 + 2 + 2 @ 65-70% of 1 RM Clean)

Clean Pull + Power Clean + Front Squat (3 sets of 1 + 1 + 1 @ 75-80% of 1 RM Clean)

Metcon

Ascending Box Jump/KBS (Time)

21-15-9

KBS (53/35)

Box Jump (24/20)

15-12-9

KBS (70/44)

Box Jump (30/24)

12-9-6

KBS (80/53)

Box Jump (34/30)