7/2/2021

Announcements

This will be our first week out of a strength cycle in 12 weeks. I just want to say what a great job everyone did. There were so many prs! Not just 1 rep maxes but also prs for multiple reps that were higher than your original 1 rep maxes!

CrossFit Megalodon – CrossFit

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Warm-up

2:00 on any machine

Mobility

Band Shoulder

20 Pass Throughs

PVC Front Rack Stretch

Bottom Squat Hold 1:00

10 Alt Side Lunges

Pigeon

Weightlifting

*Every set has 2 squats with a 2-3 sec pause at the bottom plus 3 normal back squats

*Work up in weight

*Row 12/10 Cal immediately after each set

Back Squat (1 x 5 )

Back Squat (1 x 5 )

Back Squat (1 x 5 )

Back Squat (1 x 5 )

Back Squat (1 x 5 )

Metcon

Metcon (Time)

2 RDS

33 Wall Balls (20/14) RX+(30/20)

22 Sit Ups (RX+GHD)

11 Cleans (135/95)

2 RDS

22 Hang Knee Raises (RX+T2B)

11 DBall Over Shoulder (70/40) RX+(100/70)