Weightlifting Wednesday

CrossFit Megalodon – CrossFit

Warm-up

3:00 Banded Shoulder stretch

-then-

10 Alt Bird Dogs

10 Glute bridges

10 Barbell Deadlifts

-then-

8 Alt Bird dog 2.0 (knees 2-3” off the ground the entire time without shifting hips)

8 Alt Glute Bridge 2.0 (hips stay up, athlete extends one leg at a time and pauses without shifting hips)

8 Barbell High Hang Muscle Cleans + alt elbow punches

-then-

6 Alt Groiners

6 Boot Strappers

6 Barbell Front Squats

-then-

10 Barbell Shoulder Press

8 High Hang Power Cleans

6 Back rack Cossack Squats

Clean and Jerk (
)

Build to a 1RM Clean & Jerk*

00:00-02:00 perform 3 reps @50%

02:00-04:00 perform 3 reps @60%

04:00-06:00 perform 2 reps @70-75%

06:00-09:00 perform 1 rep @80-85%

09:00-12:00 perform 1 rep @90-95%

12:00-15:00 PR attempt

(Score is Weight)

NO MISSES!

Metcon (Time)

3 Rounds for Time

10 Hang Power Cleans (95/65) RX+(135/95)

8 Push Jerks

6 C2B (RX+Muscle-ups)

(Score is Time)

Cool down/Mobility

1:00 Single arm shoulder stretch per side

1:00 overhead tricep stretch per side