Crossfit 267

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Author: Eric Jaber (Sr)

CrossFit 267 WOD | 4/20/15

Dynamic Mobility / Warm Up Box Shoulder Stretch 3 Rounds 10 Wall Balls 50 Single Jump Ropes Strength Find 1 RM Clean and Jerk 2x 2 Cleans +1 Jerk  65% (Tap and Go) 1x 2Cleans + 1 Jerk 75% (Tap and Go) 1x Clean + Jerk 85% 1x Clean + Jerk 95% 1x Clean + Jerk 105% WOD:...

CrossFit 267 WOD | 4/17/15

Dynamic Mobility / Warm Up Stretch Hamstrings and Lower Back 3x20 Light Russian KB Swings to warm posterior chain Find 1 RM DeadLift 3-3-3-2-2-1-1-1 WOD: 4 Minute AMRAP 4 Toes 2 Bar 4 Burpees Then Rest 3 Minutes 10-9-8-7-6-5-4-3-2-1 Pull Ups Back Rack Walking Lunges 95/65...

CrossFit 267 WOD | 4/16/15

Dynamic Mobility / Warm Up Work On Double Unders for 5 Minutes. Strength: 20 Minutes of Snatch Work  No More Then 3 Seconds Inbetween Reps  1x3 Snatch 70% 1x2 Snatch 75% 1x2 Snatch 85% 1x1 Snatch 90% 1x1 Snatch 100% ADD 10LBS to heaviest Snacth 4x3 Snatch Pulls -> Explosive Shrug WOD: Bodyweight Chipper For Time, No Cap 50 Ring...

CrossFit 267 WOD | 4/15/15

Dynamic Mobility / Warm UP 200 M Jog + 2x 100 M Sprints No Strength Today. DeadLift and Strict Press Will be tested on Friday. Review the "Kipping Pull-Up" With Coach. Partner WOD Wednesday! Partner "Lumberjack 30" Break Up reps as needed, each partner must run 400m unless you scale...

CrossFit 267 WOD | 4/10/15

Dynamic Mobility / Warm Up 3 Rounds 20 Hollow Rocks 20 Superman Holds (With PVC Pipe) 5x5 - LAST DAY!! Back Squat Strict Press Deadlift WOD 15 Minute EMOM 1..2.3.4.5.6.7.8.9.10.11.12.13.14.15 Deadlifts (225/155) Wallball 20/14 Example: Minute 1: 1 Deadlift 1 Wallball REST Minute 2: 2 Deadlifts 2 Wallballs REST If the clock catches up to you, turn the workout...

CrossFit 267 WOD | 4/9/15

Dynamic Mobility / Warm Up 5 Minutes 2 Rounds - Go Light, attempt to complete 2 rounds without putting the KB down 25 Russian KB Swings 10 KB Push Presses Right Arm 10 KB Push Presses Left Arm 10 Minute Snatch Review Strength - 12 Minute EMOM Work to 1RM Advanced - 2...