9/22/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
Mobility
Band Shoulder
Front Rack Stretch
Wrist
Lizard/Twisted Lizard
Half Front Split
Pigeon
Weightlifting
Every 2 Minutes
Muscle Clean (1 x 5 )
Muscle Clean (1 x 4 )
Muscle Clean (1 x 3 )
Weightlifting
3 Min to Complete each wave
Power Clean & Jerk Waves:
1 rep @ 60%
1 rep @ 65%
1 rep @ 70%
1 rep @ 75%
– rest 60 seconds –
1 rep @ 70%
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
– rest 60 seconds –
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
1 rep @ 85%+
Power Clean and Jerk (1 x 1 @ 85%+)
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Accessory
3 RDS
10 MB Knee Raises
10 each side Plank Raises
10 Single Arm Deadlift
10 GHD weighted back extension hold 30 seconds
