9/1/2017
CF Megalodon – CrossFit
Warm-up
2 RDS
Run 200
10 Wall Balls
10 Sit ups
Mobility
Weightlifting
Front Squat (6 @ 60%)
Front Squat (4 @ 70%)
Front Squat (2 @ 80%)
Front Squat (1 @ 90%)
Clean Pull (3 x 4 @ 110%)
Metcon
Finish each round quickly enough to change weights within the time frame allotted.
At the completion of the final round of cleans immediately transition into double unders, time starts immediately at the 12:00 min mark.
Metcon (AMRAP – Reps)
Squat Clean Speed Ladder
10 0:00-2:00
8 2:00-4:00
6 4:00-6:00
4 6:00-8:00
2 8:00-10:00
max reps 10:00-12:00
from 12:00—100 DU for time
RX=95/65, 115/75, 135/95, 155/105, 185/125, 205/135
RX+=135/95, 155/105, 185/125, 205/135, 215/145, 225/155
E= 165/105, 185/125, 205/135, 215/145, 225/155, 245/165
M= 65/45, 85/55, 105/65, 115/75, 135/85, 145/95
