Crossfit 267

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Author: Eric Jaber (Sr)

CrossFit 267 WOD | 12/8/15

Dynamic Mobility / Warm Up 4 Minutes of Double under Work Strength: From the Rack 8 Sets, Climbing in Weight 2 Push Presses + 1 Push Jerk PUSH JERK: Secure the bar in the rack position with the feet at approximately hip-width and the toes turned out slightly. Keep the weight...

CrossFit 267 WOD | 12/7/15

Dynamic Mobility / Warm Up Front Rack Mobility with Coach With an Empty Bar 3 Rounds 5x Tall Cleans (Stand tall with a clean-width grip, the bar hanging at arms’ length and the feet in the pulling position. Pull the elbows up and out aggressively, and pick up the...

CrossFit 267 WOD | 12/3/15

Dynamic Mobility / WarmUp Burgener Warm Up Strength: 10 Minute EMOM 1 Snatch Grip Deal Lift + 1 Power Snatch + 1 Snatch WOD: 10 Minute EMOM EMOM - 10 Minutes 5 Snatches Comp (135/95) Rx (95/65) Scaled (65/35) Burpees Athlete will complete 5 Hang Snatches at the beginning of each minute and use any remaining...

CrossFit 267 WOD | 12/2/15

Dynamic Mobility / Warmup Posterior Chain Warm Up 3 Rounds 15 Glute Ham Bridges 10 Good Mornings 5 Straight Leg Empty Bar Deadlifts Strength: 5x3 @ 85% Deadlift WOD: 5 Rounds - 20 Minute CAP 30 KB/DB Thrusters 35/26 15 Pull Ups 5 Dead Lifts (315/225) CASH OUT: 2x1:30 Weighted Planks...

CrossFit 267 WOD | 12/1/15

Dynamic Mobility / Warm Up OHS Mobility Work and Practice Coaches Choice Warm Up Strength: 12 Minutes to Work to Heavy Overhead Squats 5x4x3x2x1x1x1 WOD: For Time 4 Rounds: 7 OHS Comp(135/95) RX (95/65) Fitness (65/35) 14 Toes to Bar Fitness Knee Raises 21 Box Jumps (24/20) Fitness 20/16  ...

CrossFit 267 WOD | 11/30/15

Dynamic Mobility / Warm Up 3 Rounds: 30 seconds of pushups 30 seconds of situps 30 seconds of squats Strenght: 8 Minute EMOM Barbell Complex 1 Clean Grip Deadlift + 1 Clean High Pull + 1 Power Clean + Clean  12min AMRAP  Fitness  RX  Competition Buy in: 60 Wallballs Buy in: 60 Wallballs (14/10) Buy in: 60 Wallballs (20/14) *then AMRAP *then...

CrossFit 267 WOD | 11/26/15

Dynamic Mobility / Warm up Coaches Choice Warm Up SKILL: Handstand Push Ups 5 Minute EMOM Working To Back Squat Weight From The Ground 6x6x6x6x6 14 Minute AMRAP Competition 3 Deficit Handstand Push-ups 6 Back Squats (155# / 105#) 12 C2B Pull-ups 24 Double-unders RX 3 Handstand Push-ups 6 Back Squats (115# / 85#) 12 Pull-ups 24 Double-unders Fitness 3 Pike Handstand Push-ups 6 Goblet Squats...