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
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)
