Macedonia

Molon Labe CrossFit

Strength: Back Squat Complete 5 sets of 3 reps each with 2 minutes between sets. Work up to heaviest triple 3 Rounds for time of: -10 Toes to rings -2-minute plank hold (athlete must accumulate 2 minutes before moving on) -20 Double kettlebell or dumbbell front rack lunges @26/15 (options: 35/26 – 15/10) *No interlocking …

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CrossFit Molon Labe

Strength: 10 rounds of: (no clock) -1 Power/Squat snatch -2 Back squat -1 Jerk from the back Work up to heaviest complex AMRAP 20 Minutes of: Minutes 0:00 to 10:00 -10 Kettlebell taters @53/35 -25 Double unders (50 singles) -10 Sumo deadlift high-pulls w/KB @53/35 -25 Toe taps Minutes 10:00 to 20:00 -10 Box jumps …

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CrossFit

Team workout For time: -400 Meter run -100 Thrusters @45/35 -400 Meter run -100 Push-ups -400 Meter run -100 AbMat sit-ups -400 Meter run -100 Ground to shoulder sandbag lifts

CrossFit Gym Time

Strength: Clean & Jerks (12 minutes to work up to heavy double) 2-2-2-2-2-2 “Dead Climb” EMOM 20 Minutes of: -3 Deadlifts @225/185 (scale – 185/135 – 135/95) -5 Burpees & 1 rope ascent @15’ (scale 3 burpees & 5 Ring pull-ups)

CrossFit

Skill/Strength: Shoulder press 5 X 5 working up to a heavy 5th set 5 Rounds for time of: -10 x 8 Count body builders -2 Rope climbs @15’ (RX+ = 1 Legless rope climb up and down no legs at all) -400 Meter run   NO MURPH PREP. You are ready.

Molon Labe CrossFit

Dynamic Warm-up Skill work: Burpee pull-overs: 5 sets of 5 reps AMRAP 15 minutes of: -5 Handstand push-ups -10 Front squats @95/65 (no rack) -15 AbMat sit-ups (RX+ Toes to bar) -20 Double unders (40 Singles)

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