Weightlifting Wednesday
CrossFit Megalodon – CrossFit
Warm-up
8:00 to complete:
100m run
6 Hang muscle cleans
8 Strict presses
10 Alternating Elbow Punches
12 Empty Barbell Front rack alternating lunges
200m run
6 Hang muscle cleans
8 Strict presses
10 Alternating Elbow Punches
12 Empty Barbell Front rack alternating lunges
Clean and Jerk (6 Sets
E2MOM
Build to a 3RM Clean and Split Jerk
)
(Score is Weight)
DT on the move (AMRAP – Rounds and Reps)
AMRAP15
400m run
12 Deadlifts (155/105)|(105/75)
9 Hang Cleans
6 Shoulder to Overhead
(Score is Rounds + Reps)
Cool down/Mobility
1:00 calf stretch per side
1:00 shoulder stretch per side
1:00 hamstring stretch seated