ME Lower Monday
CrossFit Megalodon – CrossFit
Warm-up
1 Round
10 Alt Front rack elbow punches
8 Strict presses
6 Alt Groiners
-then-
1 Round
10 Alt Behind the neck Elbow Punches
8 Push presses
6 Cossack Squats
-then-
10 Hang Muscle cleans
8 Push Jerks
6 Front Squats
-then-
1 Round
10 Hang Power Cleans
8 Thrusters
Box Front Squat
Box height should be just below parallel when seated.
Build to a 1RM Box Front Squat
Strength Timeline:
00:00-03:00 perform 6 reps @40%
03:00-06:00 perform 5 reps @50%
06:00-09:00 perform 4 reps @60%
09:00-12:00 perform 3 reps @70%
12:00-15:00 perform 2 reps @80%
15:00-18:00 perform 1 rep @90%
18:00-20:00 PR Attempt
NO MISSES isn’t just something we put in here. Wins build wins, do not go for more attempts if you barely got the last one. Work to a heavy FOR THE DAY and if a PR isn’t there, that’s okay, move on.
(Score is Weight)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
(Score is Time)
Cool down/Mobility
2:00 Couch Stretch per side
