Crossfit 267

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Author: Eric Jaber (Sr)

CrossFit 267 WOD | 9/29/15

Dynamic Mobility Warm Up Run 400 Meters before class Handstand push up progression, practice and work with coaches Strength Find heavy Single Front Squat 5 4 3 2 1 1 1 WOD: 5 Rounds For Time 12 DeadLifts 155/115 9 Hang Power Cleans 155/115 6 Strict HSPU CASH OUT: 3x20 KB Weighted Situps 35/26  ...

CrossFit 267 WOD | 9/28/15

Dynamic Mobility / Warmup Complete 400M Run before class Static Shaping for Kipping 3x30 Second Hollow Holds 3x30 Second Arch Holds Kipping Practice With Coach Strength: Push Press - Work from the ground 5 4 3 2 2 1 1 1 Climbing in weight WOD: AMRAP 14 minutes of: 5 Power Cleans 95/65 10 Push Presses 15 Chest...

CrossFit 267 WOD | 9/25/15

Dynamic Mobility / Warmup Coaches Choice: 12 Minute Alternating EMOM Even: 6 Back Squats @ 40% Max. - Work from the Ground, not a Rack ODD: 6 V-Ups with a Slow Decent (Snap to Position, then lower hands and feet to the ground slowly WOD: 5 Rounds For Time 50 Jumping Air...

CrossFit 267 WOD | 9/24/15

Dynamic Mobility / Warm Up 400 M Run Coaches Choice Strength: 8 Minute EMOM 3 Hang Power Cleans + 2 Push Press + 1 Jerk (Split) For Time: A. 21-15-9 Kb swings 53/35 Burpees B. 15-12-9 Hang Power Cleans 135/95 Shoulder 2 Overhead 135/95 Cash Out: Accumulate 75 Hollow Rocks    ...

CrossFit 267 WOD | 9/23/15

Dynamic Mobility / Warm Up 400 M Run Coaches Choice Strength: Temp Front Squats 22x1 2 Second Decent, 2 Second Hold, x=Explode Up, 1 Second at the Top 5x5 Work To Heavy WOD: For Time 100 Wall Balls 20/14 For Every Drop Complete One Round Of: 5 Burpees 200 M Run...

CrossFit 267 WOD | 9/22/15

Dynamic Mobility / Warm Up 400 Meter Run Coaches Choice Group Snatch Wrkout Snatch Technique and Discussion Strength: 12 Minutes Establish 1 RM Snatch WOD: Chipper 17 Minute CAP 10 Power Snatches 115/85 20 Pull Ups 30 Box Jumps 24/20 40 Alt KB Snatches 53/35 50 Double Unders 40 Alt KB Snatches 30 Box Jumps 20 Pull Ups 10 Power...

CrossFit 267 WOD | 9/21/15

Dynamic Mobility / Warm Up Run 400M Coaches choice warm up Strength: 8 Minute EMOM High Hang Squat Clean + Low Hang Squat Clean Work To Heavy WOD: 16 Minute AMRAP 10 Push Press, 115/85 lbs 10 Kettlebell Swings, 53/35 10 Box Jumps, 24/20 in 200M Run CASH OUT: Accumulate 75 Weighted Sit Ups with KB...

CrossFit 267 WOD | 9/18/15

Dynamic Mobility / Warm Up 400 M Run, Coaches Choice Pressing Warm Up Coaches Explanations of the different "Jerk" Variations Strength: Work To Heavy Push Jerk 3 3 3 2 2 2 1 1 1 5 Rounds For Time 5 Push-Jerk (135/95) 10 Back Rack Lunge (135/95) 15 Toes to Bar CASH OUT: 2x1...