Crossfit 267

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Author: Eric Jaber (Sr)

CrossFit 267 WOD | 8/14/15

Dynamic Mobility / Warm Up Lower Back / Hamstring Mobility 2x25 Glute Ham Bridges Strength: 12 Minutes To Find 3RM Deadlift Tap and Go WOD: For Time: 21-18-15-12-9-6-3 Deadlifts (185,125) Wallballs (20, 14) Box Jumps (24, 20) ...

CrossFit 267 WOD | 8/13/15

Dynamic Mobility / Warm Up Coaches Choice Skill: Learn and Practice the HSPU Advanced Athletes, work on shoulder touches 4x20 Shoulder Taps WOD: 12 Minute AMRAP 200 M Run 5 HSPU 10 Pull Ups 15 Weighted V-Ups (Use Med. Ball) 14/10  ...

CrossFit 267 WOD | 8/12/15

Dynamic Mobility / Warm Up 400M Run Coaches Choice Strength: Take 12 Minutes to Find Heavy Back Squat Take as Many Warmup reps as needed, then: 1x1x1x1x1x1 Add Load to heavy as possible with perfect mechanics. WOD: For Time 26 Minute CAP 100 Air Squats 90 St. Leg Sit Ups 80 Lunges 70 Push Ups 60 Second...

CrossFit 267 WOD | 8/11/15

Dynamic Mobility / Warm Up Coaches Choice Warm Up Take 20 Minutes to Build to 1 RM Clean and Jerk Perform 1 Rep every 2 minutes (10 Sets) TAKE THE REST WOD: "Elizabeth" 21-15-9 Powercleans (135/95) Ring Dips Cashout 800M Run + 50 V-Ups...

CrossFit 267 WOD | 8/10/15

Dynamic Mobility / Warm Up Coaches Choice Warm Up Snatch Skill Session (10-15Mins) Work Up to Weight that you will use for the WOD A. Three rounds for time of: 10 Power Snatches (115/85 lbs) 20 Box Jumps (24/20) Rest exactly 3 minutes, and then… B. Three rounds for time of: 15 Push Presses (115/85 lbs) 15 Toes...

CrossFit 267 WOD | 8/7/15

Dynamic Mobility / Warmup Coaches Choice Barbell Warm up LEARN AND PRACTICE HOOK GRIP Strength: 1) Hang Snatch (just above knee): 5X1@Work To Heavy – rest as needed 2) Hang Clean (just above knee): 5X1@Work To Heavy – rest as needed WOD: F0r Time No CAP 100 Bar Facing Burpees *Every odd minute...

CrossFit 267 WOD | 8/6/15

Dynamic Mobility / Warm Up Double Under Work Skill Work + 400M Run Strength: 7 Minute EMOM 3 Push Press + 2 Push Jerks (No Splits) Work To Heavy When Push Presses become Impossible, move to 2 Push Jerks AMRAP 14 minutes of: 35 Double-unders 7 Box Jumps 24"/20" 5 Knees to Elbows 3 Push Jerks 135/95 ...

CrossFit 267 WOD | 8/5/15

Dynamic Mobility / Warm Up Coaches Choice Warmup Strength: Find 1 RM Front Squat 5-3-3-2-1-1-1 WOD: SCORE IS TOTAL REPS. ME = Max Effort 20 Minute Time Cap 200 Meter Run ME Pull Ups 1 Minute 200 Meter Run ME Push Ups 1 Minute (ADD TO REP COUNT FROM PREVIOUS ROUND) 200 Meter Run ME Air Squats...