8/6/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 min on any machine

Mobility

Band Shoulder

Front Rack Stretch

Wrist

Lizard

Pigeon

Calf

Weightlifting

Every 2 Minutes

3 Position Clean + Jerk (3 x 5 )

Hang Squat Clean + Hang (below knee) Squat Clean + Squat Clean + Jerk
3 Position Clean + 2 Jerks

Weightlifting

Every 1:30

Deadlift (1 x 5 @ 72%)

Deadlift (1 x 3 @ 82%)

Deadlift (1 X 1 @ 92%)

Weightlifting

Every 2:30

Deadlift (5 x 5 @ 72%)

*after every set perform 7 single leg deadlift each leg*

Metcon

Metcon (Time)

15-12-9

Cal Echo/Assault

*Run 200 after each ride

Mods

Bike Erg/Row/Ski 21-17-13