Crossfit 267

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Author: Eric Jaber (Sr)

CrossFit 267 WOD | 8/4/15

Dynamic Mobility / Warm Up Coaches Choice SKILL: Learn and Practice Rope Climb Techniques WOD: No Cap Run 400 Meters 3 Rope Climbs (Share Ropes) Scale to 10 Ring Rows 30 T2B 30 Burpee > Double KB/DB Deadlift (53/35) > Box Step Overs (24/20) 30 G2OH (115/75) 3 Rope Climbs Run 400 Meters ...

CrossFit 267 WOD | 8/3/15

Dynamic Mobility Warm Up 2 Rounds: 30 seconds of pullups 30 seconds of pushups 30 seconds of situps 30 seconds of airsquats squats No Strength A.B.C WOD : If you do NOT finish all 3 rounds before time cap there is a 10 Burpee Penalty assessed during the “Resting” Period A. 3 RDS...

CrossFit 267 WOD | 7/31/15

Dynamic Mobility / Warm Up  Coaches Choice Strength: Back squat 6 x 65% 4 x 75% 2 x 80% 1 x 85% 1 x 90% WOD: For Time  3 Rounds 400m run 15 HSPU 5  Hang Squat Cleans (155/115) THEN (after 3 Rounds) 200 Meter Farmers Carry 53/35...

CrossFit 267 WOD | 7/30/15

Mobility / Dynamic Warm-up Coaches Mobility Work AND Warm Up Skill/Strength The Kipping Pull Up No Skill Or Strength - Extra Time With Coaches Reviewing Standards For WOD. WOD: CHIPPER 17 MIN CAP 40 Wallballs (20/14) 30 KBS (53/35) 20 Box Jumps (24/20) 10 Pull Ups 50 St Leg Sit ups 10 Pull Ups 20 Box Jumps(24/20) 30 KBS (53/35) 40...

CrossFit 267 WOD | 7/28/15

Dynamic Mobility / Warm Up Coaches Choice Group Warm Up (Mobilize for OHS/Snatch) Strength: 12 Minutes Power Snatch Build to a 3rm touch and go. Beginners Snatch Grip Deadlifts 5-5-5 Snatch Pulls 3-3-3 Muscle Snatch 1-1-1 WOD:  For Time 9 Power Snatches 115/85 18 Ring dips (Scale to Banded Dips or Box Dips) 27 Overhead Squats 36 Pull Ups 27 Overhead Squats 18 Ring...

CrossFit 267 WOD | 7/27/15

Dynamic Mobility / Warm up 6 Minute Coaches Choice EMOM Warm Up 10 MINUTE EMOM 3 Deadlift + 2 Power Clean + 1 Push Press WOD:  16 Minute AMRAP 5 Power Cleans (145# / 100#) 10 Toes-to-bars 15 Wall Ball Shots (20# / 14#) 200 M Run...

CrossFit 267 WOD | 7/24/15

Dynamic Mobility / Warm Up for Snatching Coaches Choice Snatch Warm prep/warm up Beginner: 10x3 Hang Power Snatches For Technique (Light Barbell) Intermediate: Hang Power Snatch 1×3@60%, 1×2@70%, 1×2@80%, 1×2@85%, 1×2@90%, 2×2@95% Advanced: Snatch 1×3@60%, 1×2@70%, 1×2@80%, 1×2@85%, 1×2@90%, 2×2@95% 1x1 ME 100-105% WOD: 12 Minute AMRAP 2 Power Snatches (135# / 95#) 4 Overhead...