7/27/2022

July 27, 2022 Posted by CHAD WOD

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

3 RDS

1:00 Fan Bike

10 Bamboo Bar OHS

10 Strict Chin-up

0:30 Hollow Rock

Mobility

Partner hang from the rig chest/shoulder opener

Wrist

Puppy Dog

Seal

Downward Dog

Weightlifting

Every 2:00

Overhead Squat (1 x 5 @ 60%)

Overhead Squat (1 x 5 @ 65%)

Overhead Squat (1 x 4 @ 70%)

Overhead Squat (1 x 3 @ 75%)

Overhead Squat (1 x 2 @ 80%)

Overhead Squat (1 x 2 @ 84%)

Overhead Squat (1 x 1 @ 89%)

Overhead Squat (1 x 3 @ 60%)

Metcon

Metcon (Time)

Light DT

5 RDS

12 Deadlift

9 Hang Clean

6 Push Jerk

RX DT is 155/105

Perform at a lighter weight that allows you to finish each round unbroken