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