Crossfit 267

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Author: Eric Jaber (Sr)

2/27/15 CrossFit Opens 15.1

Spend All of Class reviewing technique and standards for the Opens WOD. Running 2 rounds, each Athlete must have a judge. Workout 15.1 Variations Rx’d  (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) Complete as...

CrossFit WOD: 2/26/14 Snatch Technique

CrossFit WOD: 2/26/15 Dynamic Mobilty / Warm Up Run 400 Meters if weather permits or 70 Double Unders  (210 Singles) Strength: 20 Minutes spent on Snatch Technique  then 12 Attempts at High Hang Snatch + Snatch (1 hh snatch + 1 snatch = 1 attempt) The purpose of the High Hang Snatch...

CrossFit WOD: 2/25/15

CrossFit WOD: Dynamic Mobility / Warm Up  Learn and practice stabalizing your bodyweight in a lockout position on the rings If a stable hold is established, work on L-Sit progression/technique If possible, find MAX EFFORT L-SIT HOLD. (Time) Technique Work Ring Dip Progression (Learn to use bands for full range of...

CrossFit WOD: 2/24/15 | Speed Under the Bar Continued

Dynamic Mobility /Warm Up 3 Rounds 30 Double Unders 15 KBS Strength/Technique – Speed Under the Bar 1 Hang Clean + 1 Clean 12 Attempts to work to heavy THEN Learn and practice the KB Clean and Jerk WOD: For Time   Scaled/Masters RX Competition 50 Single Unders 28 Double Unders (84 Single) 28 Double Unders 28 Banded Pull-ups/Ring Rows 28 Pull...

CrossFit WOD: 2/23/15 – Overhead Squats and More!

CrossFit WOD Dynamic Mobility /WarmUp  2 Rounds 1 Minute Plank 1 Minute Handstand Hold (Wall walk and hold if needed) 1 Minute Hollow Hold Strength - Technique: Overhead Squat 7 Minute EMOM @50% 1 RM OHS (Stay at 50% this is for technique and speed under the bar) 2 Snatch Balance + 3...

CrossFit WOD: 2/19/15

CrossFit WOD Dynamic Mobility / Warm Up 5 Minute AMRAP 20 Russian KB Swings 35/26 10 Air Squats Strength: From the Rack Position - Start at 45% 1RM Split Jerk 10 Sets - Add Weight Each Set, when push presses become impossible, revert to 1 Jerk 2 Push Presses + 1 Split Jerk WOD 10...

CrossFit WOD: 1/19/15

CrossFit WOD Dynamic Mobility / Warm Up Burgerner Warm Up Strength: 20 Minutes to establish 1 RM Snatch No more then 15 Attempts start at Estimated 50% 1RM WOD: 2 Rounds for Time: 21 Right Arm KB Snatches (44/26) - From the Floor 21 Left Arm KB Snatches (44/26) - From the Floor 42 Pendlay...