Weightlifting Wednesday
CrossFit Megalodon – CrossFit
Warm-up
10 PVC Pipe pass-throughs
5 Around the worldto the left
5 Around the world to the right
5 Left leg swings
5 Right leg swings
-then-
Burgerner Barbell Warm-up
Hang Snatch Complex (Weight)
Build to a 1RM Hang Snatch Complex* (15 min)
*Hang Power Snatch + OH Squat = 1 Rep
Timeline:
00:00-02:00 perform 3 reps @40-50%
00:02-04:00 perform 2 reps @50-60%
00:04-06:00 perform 1 rep @60-70%
03:00-09:00 perform 1 rep @70-80%
09:00-12:00 perform 1 rep @80-90%
12:00-15:00 heavy single for the day
(Score is Weight)
Metcon (Time)
5 Rounds for Time
50 Double unders
10 Hang Power Snatch (95/65) RX+(135/95)
(Score is Time)
Cool down/Mobility
1:00 Calve Stretch per side
