8/31/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 on any machine

Mobility

20 Pass Throughs

10 Around the World

20 OHS

MB Thoracic Stretch

Extended Arm Lizard

Seated Forward Fold

Downward Dog

Weightlifting

Every 2 Minutes

Perform from a deficit

After every set of deadlift perform 5 tall box jumps

Snatch Grip Deadlift (1 x 5 @ 75%)

Snatch Grip Deadlift (1 x 3 @ 85%)

Snatch Grip Deadlift (1 x 1 @ 90%)

Snatch Grip Deadlift (1 x 5 @ 80%)

Snatch Grip Deadlift (1 x 3 @ 90%)

Snatch Grip Deadlift (1 x 1 @ 95%)

Snatch Grip Deadlift (1 x 5 @ 80-85%)

Weightlifting

Every 2 Minutes

Only after the last 3 sets of bench press perform 12 DB Push Press

Bench Press (1 x 5 @ 75%)

Bench Press (1 x 3 @ 85%)

Bench Press (1 x 1 @ 90%)

Bench Press (1 x 5 @ 80%)

Bench Press (1 x 3 @ 90%)

Bench Press (1 x 1 @ 95%)

Bench Press (1 x 5 @ 80-85%)

Metcon

Metcon (Time)

5 Min Cap

21-15-9

Power Snatch (75/45) RX+95/65) E (115/75)

MB Knee Raises (RX+T2B)