Weightlifting Wednesday

CrossFit Megalodon – CrossFit

Warm-up

Junkyard Dog Warm-up

Partner A sits with legs extended and arms out, partner B jumps over one arm, then legs, then over the other arm of Partner A =1 rep.

Each partner completes 10 reps.

-then-

Partner A gets on all 4’s.

Partner B jumps over Partner A,then Partner A gets in a Downward Facing Dog position while Partner B crawls under Partner A = 1 rep

Each partner completes 10 reps

STRENGTH (Weight)

7 Sets

Every 90 Seconds complete 3 Clean and Jerks
(Score is Weight)

METCON (AMRAP – Rounds and Reps)

AMRAP15

7 Pull Ups (RX+C2B)

8 Power Cleans (95/65) RX+(135/95)

15/12 Calorie Bike

30 Double-unders
(Score is Rounds + Reps)

Cool down/Mobility

1:00 up dog

1:00 down dog