9/15/2021
CrossFit Megalodon – CrossFit
Warm-up
2 Rounds
20 Jump Jacks
20 Squats
20 Mountain Climbers
20 Jump Squats
Mobility
Band Shoulder
Pec Stretch
Band Tricep
Lizard
Half Front Split
Seated Straddle
Get Ready
2 x 30 Band Pull Aparts
Weightlifting
Every 2:30 minutes
Perform 7 DB strict press each arm after every set of bench
Bench Press (1 x 5 @ 80%)
Bench Press (1 x 3 @ 90%)
Bench Press (1 x 1 @ 95%)
Bench Press (1 x 5 @ 85%)
Bench Press (1 x 3 @ 95%)
Bench Press (1 x 1 @ 95%+)
Bench Press (1 x 3 @ 90%)
Metcon
Metcon (Time)
50 Push Ups (RX+Ring Push Ups) RX+(HSPU)
40 Sit Ups (RX+T2B) E (GHD Sit Ups)
30 Alt. KB/DB Snatch (35/26) RX+(53/35) E (70/53)
20 Front Rack Squats
50′ OH Walk Lunge
50′ OH Walk Lunge
20 Front Rack Squats
30 Alt. KB/DB Snatch
40 Sit Ups (T2B) (GHD)
50 Push Up (Ring Push Up) (HSPU)
