Crossfit 267

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Author: Eric Jaber (Sr)

CrossFit 267 WOD | 7/23/15

Dynamic Mobility Warm Up 6 Minute EMOM of Coaches CHOICE warmup movements for Squatting Strength: Back Squat 1×5 at 60% 1RM Back Squat 1×4 at 65% 1RM Back Squat 1×4 at 70% 1RM Back Squat 1×3 at 75% 1RM WOD: 6 Minute AMRAP 7 Pull-ups (C2B) 7 Thrusters 95/65 (Competition 115/85) Rest 3...

CrossFit 267 WOD | 7/22/15

Dynamic Mobility / Warm up 2 Rounds 5 Burpee Broad Jumps 1 Minute Hollow Hold Strength:8 Minute EMOM 2 Hang Cleans Work To Heavy (Top of knee) WOD: 6 Rounds for Time: 6 Hang Power Cleans (115lbs/85lbs) 8 Burpee Over Bar 40 Double-Unders (120 Singles) COMP: 6 Rounds for Time: 6...

CrossFit 267 WOD: 7/20/15

MONDAY WOD ANNOUNCEMENT: Hero WOD to Honor the 4 Marines Who Lost Their Lives in Chattanooga. Warm Up: Coaches Choice Warm Up and Stretch "Four and One" -2 mile run Followed by: 4 rounds of -7 pull ups -16 burpees -15 Clean and Jerk (155/95) Then finish with: -2 mile run -1 strict pull up SCALING...

CrossFit 267 WOD | 7/13/15

Dynamic Mobility/Warm Up Run 400 Meters 30 Lunges + Hip Stretch (Lunge then push hip towards the ground and squeeze glutes) Strength: Find 2 RM Thruster From the Rack 2x2x2x2x2 WOD: 6 Rounds For Time: 7 Thrusters, 75/55 lbs 7 Pull-ups 7 Burpees Run 200 M Competition: 6 Rounds...

CrossFit 267 WOD | 7/10/15

Dynamic Mobility / Warm up Run 400 M Squat facing the wall to open up hips Hold at bottom 3xfor 30 secs Strength: Front Squat 3x3x3x3x3 Work to 3RM 7 Rounds For Time 17 Minute Cap 3 HSPU -> Scale to Pike Position off a Box 6...

CrossFit 267 WOD: 7/9/15

Dynamic Mobility / Warm Up RUN 200M Before class Starts 2 Minute Band Stretch On Rig For Shoulders Review Clean and Jerk Technique With Coaches Work up to your "Grace" Weight" WOD: Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Rest 3 Minutes Then Helen:...

CrossFit 267 WOD | 7/8/15

Dynamic Mobility / Warm Up 2 Rounds 200 M Run 10 PVC OHS OHS Mobility WORK Strength: Find 1RM Overhead Squat If OHS Mobility is Impossible, find 1 RM Back Squat 3x3x3x2x2x1x1x1 WOD: 15 Minute AMRAP 5 Box Jumps 30/24 10 Plate Overhead Lunges 20 Alternating...