Weightlifting Wednesday

CrossFit Megalodon – CrossFit

Warm-up

2 Rounds

10 PVC Pipe pass-throughs

5 Around the world with the PVC pipe in each direction

10 leg swings forward and back on each side

10 lateral leg swings on each side

-into-

2 Rounds

10 Snatch Grip Romanian barbell deadlifts

5 Snatch High Pulls

5 High Hang Muscle Snatch

5 Behind the neck snatch grip shoulder press

-into-

1 Round

10 shoulder taps

10 Scap Push-ups

10 V-ups

5 push-ups

Strength (Weight)

Build to a Heavy 3-Position Snatch Max*

* 1 Rep = 1 Snatch + 1 Below the knee Snatch + 1 High hang Snatch

00:00-02:00 perform 1 rep @light

02:00-04:00 perform 1 rep @light-moderate

04:00-06:00 perform 1 rep @moderate

06:00-09:00 perform 1 rep @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)

Metcon (AMRAP – Rounds and Reps)

AMRAP10

3 Handstand Push-ups

3 Snatch (125/85) RX+(185/125)

6 HSPUs

3 Snatch

9 HSPUs

3 snatch

12 HSPUs

6 Snatch

15 HSPUs

6 snatch

18 HSPUs

6 snatch

21 HSPUs

9 snatch

Add 3 reps to the handstand push-up each round, and 3 reps to the Snatch every 3 rounds

(Score is Rounds + Reps)

Cool down/Mobility

2:00 Childs pose

1:00 Shoulder Strength with saddle legs per side