Crossfit 267

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Author: Eric Jaber (Sr)

CrossFit 267 WOD | 9/4/15

Dynamic Mobility / Warmup Posterior Chain Warmup/Coaches Choice Strength: Deadkift 12 Minutes Work to Heavy Single WOD: EMOM -> AMRAP Complete WOD as EMOM until the clock catches you, then complete as AMRAP. The goal is to get as far thru the WOD without the clock catching you. Every Minute...

CrossFit 267 WOD | 9/3/15

Dynamic Mobility / Warmup Coaches Choices 400 M Run 1. Strength 5×5 unbroken Hang Power Clean Work to Heavy 2. Conditioning ARMAP 10: 6 Power Cleans, 155/105 12 Box Jumps, 24/20 Core Cash Out: 30-20-10-20-30 Flutter Kicks Situps all sets unbroken 6 minute cutoff ...

CrossFit 267 WOD | 9/2/15

Dynamic Moiblity Warm Up 400 M Run Coaches Choices Gymnastics Skill Works "T2B Skill" WOD: 4 Rounds For Time  4 Overhead Squats (75/115#) 6 Push Press (75/115#) 8 Toes to Bar 10 Sit-ups 20 Front Rack Walking Lunges (75/115#)...

CrossFit 267 WOD | 9/1/15

Warm Up: Practice movements for "Helen" And Review Kipping Technique Strength: Front Squat 3 x 5 @ 50-60% w/ 2 sec hold at bottom 3 x 3 @ 65-70% 3 x 1 @ 80-90% Met Con: "Helen" 3 Rounds for Time of: 400 m Run 21 KB Swings, 53/35# 12 Pull Ups ...

CrossFit 267 WOD | 8/31/15

Dynamic Mobility / Warm Up 400 Meter Run Then 8 Minute EMOM for Midline Stabalization Odd Minutes: 20 Second Hollow Hold + 40 Second Plank Even Minutes: Rest Strength: Take 10 Minutes to Establish 1 RM Strict Press...

Fall Brawl Load And Movement Guide

LOAD AND MOVEMENT GUIDE Our goal in providing the guides below, and ultimately the manner in which you should choose your division, is the ability to lift the load. The tables below list the “working weight”. “Working weight” is defined as a load that may be...

CrossFit 267 WOD | 8/28/15

Dynamic Mobility / Warm Up 400 Meter Run 1 Minute Max Effort Hollow Rocks Gymnastics Pushing: 10x5 Strict HSPU Scale 5x3 Wall Walks, hold 3 Seconds at the top WOD: Annie 50 - 40 -30 -20 -10 St. Leg Sit Ups Double Unders Rest 1 Minute 3 RFT 20 Unbroken Wallballs Rest 30 Seconds (5 Burpee Penalty for...

CrossFit 267 WOD | 8/27/15

Dynamic Mobility / Warm Up Coaches Choice + 400M Run Strength: 9 Minute EMOM Power Clean + Front Squat + Push Press WOD: (A Culmination of Skills and Lifts We Practiced This Week) ” black Hawk down” 5 Rounds (15min Cap) -5 Power Clean (155,115) -5 Pull Ups (any style) -5 Deadlifts (155,115) -5 T2B -200m...