Crossfit 267

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1325-A O'REILLY DR. FEASTERVILLE PA 19053

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Author: Eric Jaber (Sr)

07/25/2014

Mobility / Dynamic Warm-up 3 Rounds 10 Thrusters 10 Burpees Skill/Strength Strength: WOD "The Beach" 400 M Run 50 Empty Bar Thrusters 45/15 30 Burpees 800 M Run 30 Burpees 50 Empty Bar Thrusters 400 M Run...

07/24/2014

Mobility / Dynamic Warm-up 5 Rounds of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats Skill/Strength Strength: FIND 1 REP MAX OHS 10 Minute AMRAP 5 Overhead Squats (95/65) 5 L Sit Pull Ups (Scale to strict if needed, NO KIP!) Cool Down: 800 M Run 50 Sit Ups ...

07/23/2014

Mobility / Dynamic Warm-up 400 M Run 2 Minute Hollow Hold 50 Russian Swings Skill/Strength Skill: Hand St and Holds or 50 Pike HSPUS No Strength WOD: 3 Rounds For Time 20 KB Swings 53/35 20 Jumping Air Squats 400 M Run 20 Burpees 20 WallBall Shots 20/14 ADVANCED ONLY: 5 Rounds ...

07/22/2014

Mobility / Dynamic Warm-up SQUAT HIP MOBILITY 5 Minutes Air Squat Work Against a Wall with a Ball Skill/Strength 12 Minute EMOM 2 Bear Complexes - Work up in weight WOD: 5 Rounds for Time 7 Thrusters (115/85) 14 Deadlifts (115/85) 21 Box Jumps (24/20) ...

07/21/2014

Mobility / Dynamic Warm-up 400 M Run 3x 20 Sit Ups 3x 15 KB Swings 3 x 10 Push Ups Skill/Strength 10 Minute EMOM 1 Deadlift + 1 Power Clean + 1 Power Clean and Jerk Work to comfortably heavy weigt WOD: 15 Minute AMRAP - Count total reps at end (MOST REPS...

07/17/2014

Mobility / Dynamic Warm-up 400 M Run 3x10 Wall Balls 3x5 Burpees Skill/Strength REVIEW SNATCH WOD: 12 Min AMRAP Cash In :800M Run 10 Wall Balls (20/14) 10 Situps 10 KB SDHP 10 Mountain Climbers Cash Out: 800M Run ...

07/16/2014

Mobility / Dynamic Warm-up 2x25 Russian KB Swings 2x25 Air Squats Skill/Strength 10x5 Double KB Front Squat 7 Minute EMOM Work to Heavy Clean (75% of 1 RM) WOD: For Time 100 snatches (50/50) switch as needed (53/35) 100 Goblet Squats (53/35) Rest 5 minutes 100 push-ups 50 pull-ups ...

07/15/2014

Mobility / Dynamic Warm-up Foam Roll Back/Hamstring Banded Stretch 2 Minutes Max Effort Push Ups 2 Minutes Max Effort Sit Ups Skill/Strength Review Clean 7 Minute EMOM Work to Heavy Clean (75% of 1 RM) WOD: 12 Minute AMRAP 1,2,3,4,5, ...