Paleo

Molon Labe

Strength/Power: Deadlift – 5 sets of 3 reps Kneeling squat jumps – 5 sets of 3 reps For time: -20 Calorie Row or AirDyne -3 Clean and jerks (go heavy) -10 Pull-ups -18 Calorie Row/AirDyne -3 Clean and jerks (go heavy) -10 Pull-ups -16 Calorie Row or AirDyne -3 Clean and jerks (go heavy) -10 …

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Molon Labe CrossFit

Dynamic Warm-up Strength: Front Squat 5×2 work up to 2 rep heavy *Between sets :30 second plank hold WOD 6 Rounds for time of: -10 Overhead Lunge steps @95/65 (RX+ fat bar and or @115/85) -25 Double Unders (50 singles) * *Double unders/singles must be unbroken or athlete will incur penalty. No more than 1 …

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Molon Labe

Strength: Box squats Warm up then 8 sets of 2 reps @60% 1RM COACHES NOTES: Box squats must be below parallel. So adjust boxes, stools, stack plates to get there. 1. Athlete will sit all the way on box 2. Stay tight all the time even on box 3. Chest remains tall and upright. Between …

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