8/31/2021
CrossFit Megalodon – CrossFit
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)
