CrossFit 267 WOD | 6/23/17

WOD

Dynamic Mobility / Warmup

Warmup Lower back and Hamstrings

3 RDS
10 GoodMornings
15 Situps
20 Air Squats

3×3 Deadlifts, Work to heavy Triple Deadlift

WOD: 10 RFT 15 Minute CAP

2 Deadlifts 225/155
4 Box Jumps
6 T2B

CrossFit 267 WOD | 6/22/17

WOD

Dynamic Mobility / Warmup

Develop OHS Technique/mobility

Warm up:
20 Pvs Pipe OHS
5 Inchworms – focusing on pulling the head thru in the downward dog position)
30 Second Samson Strentch on Each Leg

Strength/Skill

5×5 of OHS Working on technique and developing comfortability with the movement, heavy weight is NOT the focus.

WOD:

12 Minute AMRAP

8 Overhead Walking Lunges (Total, not 8 on each leg)
8 Pull Ups
4 25m Suicide Sprints (Back and Forth = 1)

CrossFit 267 WOD | 6/21/17

WOD

Dynamic Mobility/Warm Up

3 Rounds
Run 100m (increase run speed after each round)
10 Wallballs
10 Sit Ups
5 Inchworms
5 Broad Jumps

Strength

Find Heavy Double Front Squat

2x2x2x2x2

FOR TIME 16 MINUTE CAP

Sccale to Finish as QUICKLY as possible

21-18-15-12-9-6-3

Wallballs 20/14
Burpees

CrossFit 267 WOD | 6/20/17

WOD

Warmup / Dynamic Mobility

Run 200m 2x with 1 Minute Rest

3 Rounds
5 High Hang Power Cleans
5 Front Squats
5 High Hang Cleans
5 Strict Presses

then…

Review Movements in WOD and perform 3-5 of each REP slowly, practicing virtuosity.

HERO WOD: HIDALGO

For Time
2 Mile Run
2 Minutes Rest
20 Squat Cleans (135 lbs)
20 Box Jumps (24 in)
20 Overhead Walking Lunges (45 lb plate)
20 Box Jumps (24 in)
20 Squat Cleans (135 lbs)
2 Minutes Rest
2 Mile Run

CrossFit 267 WOD | 6/19/17

WOD

Warmup

400 m run

4 Rds

5 Empty bar thrusters
5 Burpees
15 Double Unders or 15 singles

Strength

Find 1 RM Strict Press

Then

6×2 Push Press at same weight

WOD

10 Minute AMRAP
Ascending Reps (except Doubles)

3 Thrusters (95/65)
3 Burpees over Bar
30 Double Unders (60 Singles)
6 Thrusters
6 Burpees Over Bar
30 Doubles (60 Singles)
9 Thrusters
9 Burpees Over Bar
30 Doubles (60 Singles)
Add 3 reps to Thrusters and Burpees

CrossFit 267 WOD | 6/15/17

WOD

Warmup

400 m run

3 rds
5 inchworms
5 Jumping air squats
5 situps
5 PVC Pass Throughs

Strength

5×5 Push Press, work to heavy

then 3×5 Push Jerk at heaviest Push Press, no increase

WOD

8 Minute AMRAP

5 Ring Dips
10 S2O (115/75)
15 Front Squats

CrossFit 267 WOD | 6/14/17

WOD

Warmup
400 m run

Strength

Power cleans

10 minute Emom

1 hang pull + hang power clean + 1 front squat

WOD

10->1

Power cleans (165/115)
Box jumps (30/24)

Cash out 100 pump situps