8/27/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
Mobility
Band Shoulder
MB Thoracic Spine
Front Rack Stretch
1:00 Bottom Squat
Lizard
Half Front Split
Weightlifting
Every 2 minutes
Muscle Clean (1 x 5 )
Muscle Clean (1 x 4 )
Muscle Clean (1 x 3 )
()
Weightlifting
Power Clean and Push Jerk Waves
Complete a wave every 3 minutes
1 rep @ 60%
1 rep @ 65%
1 rep @ 70%
1 rep @ 75%
– rest 60-90 seconds –
1 rep @ 70%
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
– rest 60-90 seconds –
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
1 rep @ 85%+
Power clean + Push Jerk (1 x 1 @ 85%+)
Weightlifting
Every 2 minutes
Shoulder Press (1 x 5 @ 70%)
Shoulder Press (1 x 3 @ 80%)
Shoulder Press (1 x 1 @ 90%)
Shoulder Press (3 x 3 @ 70%)
Metcon
Metcon (Time)
8 Min Cap
250/200m Row
40 Deadlift (95/65) RX+(135/95) E (155/105)
30 Hang Clean
20 Push Jerk
20/14 Cal Assault/Echo
Mods
Row: Bike Erg 400m/Assault Echo 15/10 cal
Assault/Echo: Bike Erg or Ski 29/20 Cal
