weightloss

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)

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

Molon Labe CrossFit

Strength: Deadlifts warm up then: 5 @85% 3 @90% 1 @95% or establish new 1RM “Hulk Hogan” Every 2 minutes complete: -3 Muscle ups or bar muscle ups -5 Power Cleans @185/135 -7 Burpees *Continue for 20 minutes (10 rounds). Scale loads as needed Scale: -3 Strict Pull ups, OR Jumping pull-ups, OR Ring rows …

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Team Workout

TEAM WODS (2 athletes per team) Buy-in with 1 mile run to start WOD. Rest 2 minutes “Three Wise Men” A. “Jeremy” AMRAP 4: 5 Hang Squat Snatch, 135/95 10 Barbell Burpees 2 minute rest B. “Ben” AMRAP 4: 10 Power Clean, 135/95 20 Pull-Ups 2 minute rest C. “Beau” AMRAP 4: 15 Box Jump …

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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 …

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