7/21/2022
Announcements
The gym will be closed 7/30-31 for our upcoming Chinese Weightlifting Seminar led by Coach Ma. If you are interested in attending the seminar get with Coach Will. You can get a glimpse of the content of his seminars by following @jianpingma and @maweightlifting. Coach Ma is one of the top coaches in the world for Snatch and Clean and Jerk.
CrossFit Megalodon – CrossFit
Metcon
Option 1
Metcon (Distance)
Echo Bike
3:00 Easy
then
4 RDS
0:45 @ 200-300 watts
0:15 @ 300-500 watts
*increase watts on every 15 second round*
5 RDS
2:00 @ moderate pace
4:00 @ easy pace
rest 2:00 between rounds
Metcon
Option 2
Hannah (Time)
13 Rounds (partnered)
20 KBS (53/35)
7 Burpee Box Jump Over (24/20)
Cash Out: 2008m Run together
This workout is dedicated to Hannah Batik who died from COVID-19 on March 13, 2022. Born on July 20, 2008, she was only 13 years old.
Hannah was healthy in general and nobody ever thought about such tragedy. She was a good runner, hence the the 2,008 meter Run in the end.
The workout was designed by Coach Simon Gruber @iamsamgruber, a friend of Hannah’s father, Chris Batik.
The rep scheme signifies:
– 13 rounds for Hannah’s age when she passed away
– 20 Kettlebell Swings for the Hannah’s birthdate
– 7 Burpee Box Jump Overs for her birth month
– 2,008 meter Run for the year when Hannah was born.
Metcon
Option 3
Metcon (Time)
5 RDS
30/21 Cal Echo
15 Goblet Squats (53/35) RX+(70/53)
15 Sit Ups
80ft Lunges
