7/12/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 any machine
10 Side steps L + R
10 Single leg glue bridge
Mobility
Band Shoulder
20 Pass Through
Front Rack Stretch
Band Hamstring
Saddle
Calf
1:00 bottom of squat hold
Weightlifting
Every 2:30 minutes
DB Deadlift + DB Hang Squat Clean + DB Split Jerk (L) + (R) + DB Front Rack Squats (4 x 28)
10 DL + 8 Hang Sq Clean + 6 Split Jerk (3 Each) + 4 Front Rack Squats
Weightlifting
Every 2:30 minutes
after every set of squats perform 10 max height unbroken wall balls WATCH OUT FOR THE FAN!
Back Squat (1 x 10 @ 55%)
Back Squat (1 x 8 @ 60%)
Back Squat (1 x 6 @ 65%)
Back Squat (1 x 4 @ 70%)
Back Squat (1 x 2 @ 75%)
Metcon
Metcon (Time)
21 Thrusters (75/45) RX+(95/65)
15 Box Jump Over (24/20)
15 Thrusters
15 Box Jump Over
9 Thrusters
15 Box Jump Over
