7/24/2022
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
Warm-up
2 RDS
1:00 Bike
6 Each Arm Half Kneeling Shoulder Press
5 Inchworm with Push Up
10 Jump Squats
Mobility
Thread the Needle
Child’s Pose L/C/R
Seal
Downward Dog
Couch
Calf
Weightlifting
Turkish Get Up (1 x 2)
6 Minutes to work up in weight
Metcon
Metcon (AMRAP – Rounds)
EMOM 28 (7 Rounds)
1: 10/7 Cal Echo Bike
2: 10 Lateral Box Jump Over (24/20)
3: 15/12 Cal Row
4: Barbell Complex
**Complex**
3 Power Clean + 2 Front Squat
+ 1 Jerk @ 75% of your movement with the lowest max
