Crossfit 267

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Author: Eric Jaber (Sr)

CrossFit 267 WOD | 6/15/17

Warmup 400 m run 3 rds 5 inchworms 5 Jumping air squats 5 situps 5 PVC Pass Throughs Strength 5x5 Push Press, work to heavy then 3x5 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 | 6/13/17

Warmup 400 m run 10 situps 10 Lunges 10 KBS 10 Air Squats Strength/ Skill Double Under work then review WOD movements WOD 400 m Farmer's Carry (53/35) 10 T2B 20 Deficit Pushups (25/10) 30 KB Snatches (53/35) 40 Goblet Lunges (53/35) 50 KBS (53/35) 60 Double Unders (180 singles) 70 Air Squats ...

CrossFit 267 WOD | 6/12/17

Warm-up 400 m run 25 ft of 2x Inchworms, bear crawl, lunges, quad stretch Strength Back squat 5x5 at 75% WOD Fran 21-15-9 Thrusters (95/65) Pullups *Write down time then rest 2 minutes Then run a mile for time...

CrossFit 267 WOD | 6/9/17

NO 7 PM CLASS TODAY! Warmup 3 RDs 10 empty bar deadlift 10 empty bar good mornings 5 empty bar back squats 400 m run Strength Find 1 RM Deadlift WOD 12 min AMRAP 12 C2B 8 Deadlifts (245/165) 12 HSPU 8 Deadlifts...

CrossFit 267 WOD | 6/8/17

Warmup 4 rds 100 m run 5 pvc thrusters 5 lunges (each leg) 5 hollow rocks Strength Power Snatch Drill with PVC 8 min emom 1 Snatch grip Deadlift + 1 Hang Power Snatch + 1 Power Snatch WOD 3 rds 400 m run 1 legless rope climb 5 thrusters (95/65) 7 front rack lunges (95/65) (each leg) 9 hollow rocks...

CrossFit 267 WOD | 6/7/17

Warmup 400 m run 2 rds 5 inchworms Arm Circles- big, small, forward, back Duck walk Then as a group Power Clean Barbell Warmup Strength Power Clean 5 x 2 at 80% of 1 rm WOD 10 Minute AMRAP 1 Unbroken Bear Complex (135/95) 10 Burpees OTB Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push...

CrossFit 267 WOD | 6/6/17

Warmup 400 m run 2 rds 10 pushups 10 Banded Squats Banded Shuffle Crab Walk then How to activate lats in a strict pullup Strength 10 minute alternating EMOM even: 10 Floor press odd: 5 strict pullups (focus on engaging lats) WOD Tabata KB weight stays same throughout wod (53/35) Tabata KB Swings rest one minute Tabata Alternating Clean and Jerks Rest one minute Tabata...