weightloss

CrossFit Gym Time

Strength: Clean & Jerks (12 minutes to work up to heavy double) 2-2-2-2-2-2 โ€œDead Climbโ€ EMOM 20 Minutes of: -3 Deadlifts @225/185 (scale โ€“ 185/135 โ€“ 135/95) -5 Burpees & 1 rope ascent @15โ€™ (scale 3 burpees & 5 Ring pull-ups)

Molon Labe CrossFit

7:30 a.m. WOD only due to the S.O.S. Course AMRAP 35 Minutes of: -1 Barbell complex* @135/95 (each athlete performs 1) -200 Meter Team sprint -20 Pull-ups (each complete 10) *Complex = 1 Deadlift, 1 Power clean, 1 Push press, 1 Back squat

Molon Labe CrossFit

Dynamic Warm-up (Add in pistols as part of the warm-up) WOD 7 Rounds of: -1 min: Max Calories, AirDyne, Assault Bike or Rower -2 min: Rest -1 min: Max Meters, Bear crawl (RX+ wear a ruck/vest) -2 min: Rest

Team Workout

TEAM WODS (2 athletes per team) Buy-in with 1 mile run to start WOD. Rest 2 minutes โ€œThree Wise Menโ€ A. โ€œJeremyโ€ AMRAP 4: 5 Hang Squat Snatch, 135/95 10 Barbell Burpees 2 minute rest B. โ€œBenโ€ AMRAP 4: 10 Power Clean, 135/95 20 Pull-Ups 2 minute rest C. โ€œBeauโ€ AMRAP 4: 15 Box Jump …

Team Workout Read More ยป

Molon Labe CrossFit

Strength/Power: EMOM 10 minutes of: -Even: 8 Punch to the nuts @35/26 -Odd: 4 Box jumps at your max height For time: -50 Hand to hand kettlebell swings @35/26 -40 Push-ups -30 Alternating dumbbell snatches @50/35 -20 Chest 2 bar pull-ups -10 Kettlebell taters *Anytime during the WOD Athlete must complete 50 Overhead squats @95/65 …

Molon Labe CrossFit Read More ยป

Scroll to Top