9/3/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 any machine
Mobility
Band Shoulder
Front Rack Stretch
Band Hamstring
Saddle
Pigeon
Get Ready
2 RDS empty bar
5 Romanian Deadlift
5 Hang Clean
5 Front Squat
5 Push Press
Weightlifting
2 Position Clean (5 x 2)
mid thigh, 2″ below the knee
Every 90 seconds
work up in weight over 5 sets
Weightlifting
Every 2 Minutes
Deadlift (1 x 5 @ 75%)
Deadlift (1 x 3 @ 85%)
Deadlift (1 x 1 @ 90%)
Deadlift (1 x 5 @ 80%)
Deadlift (1 x 3 @ 90%)
Deadlift (1 x 1 @ 95%)
Deadlift (1 x 5 @ 80-85%)
Metcon
Metcon (Time)
14 Min Cap
50/40 Cal Row
40 Sit Ups (RX+MB Sit Ups) E (GHD)
30 Ring Row (RX+Pull Ups) E (C2B)
20 Burpee Over DB
100ft Single Arm OH DB Lunge (35/25) RX+(50/35) E(70/50)
MODS
Row:
Bike Erg/Ski (50/40) also considered rx
Assault/Echo (35/28) also considered rx
