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Molon Labe CrossFit

Dynamic Warm-up Strength: Nordic Hamstring Raise/Curl 5 Sets of 7/10 reps 10 Rounds of: -200 Meter run (OR 20 Calorie Row/AirDyne) -10 Kettlebell swings @70/53 (Amreican) *Coaches will assess athlete recovery between rounds and reset the clock each round. Your fastest time of the 10 rounds will go on the board.

Molon Labe CrossFit

Dynamic Warm-up Strength: EMOM 10 Minutes -10 Punch to the Nuts (5 per side) @35/26 AMRAP 10 Minutes of: -6 Box step-ups with load* @20” -1 Rope ascent @15’ -2 Deadlifts @275/205 -10 Push-ups (RX+ feet balanced on barbell plates) *Load for the step-ups is scalable to each athlete. Examples are as follows but not …

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CrossFit

DYNAMIC WARM-UP WOD EMOM for 20 minutes: -1 Deadlift -1 Burpee on barbell -1 Squat clean -1 Jerk -1 Back squat -1 Snatch grip jerk from behind neck @135/95 **At minutes 4, 8, 12, 16 Complete 12 OTB Burpees  

CrossFit Ohio

Strength: Snatch work Warm up then: 10 sets of 1 rep with focus on form Between sets banded buddy pulls across box. WOD For time: 100 Kettlebell swings @53/35 (American) Here is the twist: A clock will be set up to run in 60 second rounds. It will continue to run and at the sound …

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Molon Labe CrossFit

Dynamic warm-up Speed/Strength: 8 sets of 5 reps Banded Pull through WOD EMOM for 15 minutes: -5 G2OH @45/25 -6 Shuttle runs (width of box, RX+ hit the deck 1st two shuttle runs) ASSAULT BIKE CHALLENGE 100 Calories as fast as your 3 person team can go!!!  

Molon Labe CrossFit

Strength: Back Squat Warm up then complete: 3 @50% 3 @70% 5 doubles @85% WOD 2 Rounds for time of: -5 HSPU -7 Deadlifts @BW -12 Box jumps @30/24 -25 Pull-ups -50 Wall-ball shots @20/14 -100 Double unders -50 Meter crab walk with sandbag @60/40 *20 Minute time cap.

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