Crossfit 267

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1325-A O'REILLY DR. FEASTERVILLE PA 19053

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Author: Eric Jaber (Sr)

06/11/2014

Mobility / Dynamic Warm-up Open the chest 400 M Run 200 M Run Backwards Skill/Strength The Jerk 12 Mins to find 1 RM Jerk WOD: For Time 25 Pull Ups 25 Power Cleans 25 Push Ups 50 Overhead Lunges 800M Run 25 Push Ups 25 Power Cleans 25 Pull Ups 06/10/2014 Mobility / Dynamic Warm-up Shoulders! Elbows Up! 3x5 Wall Walks 75 Air Squats Skill/Strength Handstand Holds 10...

06/09/2014

Mobility / Dynamic Warm-up Foam Roll! 2x 30 Sec. Air Squats 2x 30 Sec. Lunges 2x 30 Sec Hollow Holds Skill/Strength C2B or Kipping Practice 12 Mins to Find Heavy 1 Rep Overhead Squat Max WOD: 12 Minute AMRAP 5 Overhead Squats 5 Burpees 5 V-UPS Rest 20 Seconds. ...

06/07/2014

Mobility / Dynamic Warm-up One Arm Scapula Pulls 2x10 KB DL's 2x10 Burpees Skill/Strength DeadLift 12 Mins to Find Heavy 1 Rep DL WOD: 12 Minute EMOM (Every Minute on the Minute) BEGINNER: 2 Deadlifts (95/65) 4 Squat Thrusts 9 Russian KB Swings (26/13) INTERMEDIATE 2 DeadLifts (185/135) 4 Burpees 9 KB American Swings (35/26) ADVANCED 2 Deadlifts (275/185) 5 Burpees 9 KB American...

06/05/2014

Mobility / Dynamic Warm-up 1 Min Ass to Grass 1 Min Wrist Mobility 2x 10 Goblet Squat 2x10 KB Presses 2x10 KB Swing KB CANNOT TOUCH THE GROUND! Skill/Strength Review Squat Clean 10 Minutes 5x5 Squat Clean Work WOD: 10 Minute AMRAP (As Many Rounds As Possible) 5 Squat Cleans (135/95) 10 KB Swings (53/35) 15 Sit...

06/04/2014

Mobility / Dynamic Warm-up Lacrosse Ball Smash V2 2x 20 KB Snatched 2x20 Jumping Air Squats 2x20 Push Ups Skill/Strength Review Snatch 10 Minutes of Power Snatch Work WOD: For Time: 10-9-8-7-6-5-4-3-2-1 Power Snatch (95/65) Overhead Lunge (95/65) Pull Ups ...

06/03/2014

Mobility / Dynamic Warm-up Lacrosse Ball Smash 3x10 Kb Clean and Press ( 5 Each Arm) 3x10 Mountain Climbers Skill/Strength 5 EMOM Min T2B 7 Min EMOM 4 Reps Heavy Bear Complex WOD: 12 Minute AMRAP 1 2 3 4 5...

06/02/2014

Mobility / Dynamic Warm-up Hamstrings/Low Back 2 x 10 Sit Ups 2 x 10 Hollow Holds 2 x 10 Arch Holds Skill/Strength Work on DeadLift Form 12 Minutes FIND 1 RM DEADLIFT WOD: 3 Rounds For Time 400M RUN 10 DeadLifts (185/135) 10 HR Push Ups 10 Pull Ups ...

05/31/2014

Mobility / Dynamic Warm-up Samson Stretch 400M Run 3x 10 KB Swings 3X10 Lunges 3x 10 Box Jumps Skill/Strength 3 Position Press 10 Minute EMOM 1 Strict Press + Press Press + 1 Push Jerk Work to Heavy WOD: 5 Rounds For Time 267 Barbara Partner WOD 5 Rounds For Time 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air...