Crossfit 267

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Author: Eric Jaber (Sr)

8/26/15

Dynamic Mobility / Warmup 400M Run Coaches Choice Strength Back Squat – 1×10 @ 70%, 1×8 @ 75%, 1×6 @ 80%, 1×4 @ 85%, 1×2 @ 90% WOD 3 Rounds For Time 10 Overhead Squats 95/65 20 Box Jumps 24/20″ 30 Double Unders Upon Completion Rest 1 Minute Then 800 Meter Run    ...

CrossFit 267 WOD | 8/25/15

Dynamic Mobility / Warmup Coaches Choice WarmUp For Deadlifts Strength: Take 10 Minutes To Complete 5x5 Deadlift Working Up To Weight You Will Use For WOD WOD: “Rankel” AMRAP 16: 6 Deadlifts, 225/155 7 T2B 10 KBS, 2/1.5 200 Meter Run...

CrossFit 267 WOD | 8/24/15

Dynamic Mobility / Warmup 400M Run Then Coaches Choice Strength: 12 Minute EMOM Hang Cleans (Right Above Knee) Minutes: 1-3 (2 Reps) 70% 4-6 (2 Reps)75% 7-9 (1 Rep)80% 9-12 (1 Reps) 85%+ 21-15-9 Hang Cleans 95/65 (Catch in Squat) Wall Balls Upon Completion - 400M Run Then 21 -15 - 9 Burpees OTB Pull Ups  ...

CrossFit 267 WOD | 8/21/15

Dynamic Mobility / Warm Up   Coaches Choice Strength: 9 Minute EMOM 3 Power Cleans + 2 Front Squats + 1 Jerk WOD: 3 Rounds For Time: 200m Run 10 G20H – (135/95) 8 C2B Pull Ups  ...

CrossFit 267 WOD | 8/19/15

Dynamic Mobility / Warm Up 400M Run / Coaches Choice Strength: Hang Clean 12 Minute EMOM First 4 Minutes 2 Reps at 70-75% Second 4 Minute 1 Rep @ 80-85 % Last 4 Minutes 1 Rep @ 90+ % WOD: 12 Minute AMRAP 5 Hang Power Cleans (115/85) 7 T2B 9 Box Jump Overs...

CrossFit 267 WOD | 8/18/15

Dynamic Mobility / Warm Up 5x3 Jerk Grip OHS W/Empty Barbell or PVC Strength: Overhead Squat Work To Comfortably Heavy OR Work strictly on Technique 5 3 2 1 1 1 WOD: With a Partner Complete 10 TOTAL rounds. Alternate Rounds (5) Each 5 OHS 115/85 15 KBS 53/35 30 Double Unders (90...

8/17/15

Dynamic Mobility / Warm Up Coaches Choice Barbell Warm Up Strength: Snatch Skill Work  Advanced, take 10 minutes to find 1 RM Power Snatch For time: 800m run 30 Pull-ups 60 Air Squats 30 Power Snatch 95/65* 60 Air Squats 30 Pull-ups 800m run...