Weightlifting Wednesday

CrossFit Megalodon – CrossFit

Warm-up

10 Hollow Rocks

10 Empty BB Deadlifts

10 High Hang Muscle Cleans

10 Alt Elbow Punches

10 Kip swings

-then-

8 Sit-ups

8 High Hang Power Cleans

8 Shoulder press

8 Back rack Kang squats

8 Big Kip Swings

-then-

6 V-ups

6 Hang Power Cleans

6 Alt Elbow Punches

6 Front squats

6 Hanging knee raises

Hang Clean and Push Jerk (Weight)

Build to a 1RM Hang Clean and Push Jerk

* Use an axle bar if you have them

00:00-02:00 perform 3 reps @light

02:00-04:00 perform 3 reps @light-moderate

04:00-06:00 perform 2 reps @moderate

06:00-09:00 perform 1-2 reps @moderate-heavy

09:00-12:00 perform 1 rep @heavy

12:00-15:00 perform heavy single for the day

NO MISSES!

(Score is Weight)

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
(Score is Reps)

Cool down/Mobility

1:00 Seal pose

1:00 Shoulder stretch