9/1/2020
CrossFit Megalodon – CrossFit
Warm-up
Run, Row, Ski 400 or Bike 1200
Mobility
Get Ready
EMOM 4 Minutes
5-8 Split Jerks (45/35)
Weightlifting
E2MOM
3 position squat clean (4 x 1 + 1 split jerk @ 60-70%)
High Hang, Mid Thigh, Floor
Weightlifting
E2MOM
Hang Clean + Clean + Jerk (4 x 1 @ 75%)
Weightlifting
Clean and Jerk (3 x 1 @ 80-85%)
Metcon
Metcon (AMRAP – Reps)
AMRAP 15
10 C+J (75/45) RX+(95/65) E(115/75)
8 (95/65) RX+(115/75) E(135/95)
6 (115/75) RX+(135/95) E(155/105)
4 (135/95) RX+(155/105) E(185/125)
2 + (155/105) RX+(185/125) E(225/155)
If there is time left over continue reps at the last weight.
