8/21/2017

CF Megalodon – CrossFit

Quote of the day

ALL THINGS ARE DIFFICULT BEFORE THEY ARE EASY

Warm-up

2 RDS

15 JJ

15 Squat

15 MC

15 Jump Squat

15 Band Side Step

Mobility

Weightlifting

Snatch Grip Deadlifts are E2MOM (7sets) and based on a percentage of your 1RM snatch

Snatch Grip Deadlift (8 @ 55% of 1RM Snatch)

Plus 4 high pull

Snatch Grip Deadlift (6 @ 65% )

Plus 3 high pull

Snatch Grip Deadlift (4 @ 75%)

Plus 2 high pull

Snatch Grip Deadlift (2 @ 85%)

Plus 1 high pull

Snatch Grip Deadlift (1 @ 90%)

Plus 1 high pull

Snatch Grip Deadlift (1 @ 95-100%)

Plus 1 high pull

Snatch Grip Deadlift (1 @ 101-105%)

Plus 1 high pull

3 RM Front Squat (3RM)

10 min to work up to a 3rm

Metcon

Everyone will have 2 scores for 500m row for time.

3 Min break between rows.

500m Row (Time)

Max Effort 500m Row

500m Row (Time)

Max Effort 500m Row