Crossfit 267

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Author: Eric Jaber (Sr)

CrossFit 267 WOD | 12/5/17

Warmup 400 m Run 3 rds 10 Air Squats 10 Second Isometric Lunge (each side) 10 Banded Pull Aparts 10 PVC pass Throughs Strength 9 Minute EMOM 1 Power Snatch + 1 OHS in the hole + 1 Hang Snatch WOD 4 Minute AMRAP 25 C2B pullups Max Effort Burpees 3 Minute Rest 3 Minute AMRAP 20 Box Jumps (24/20) Max Effort...

CrossFit 267 WOD | 12/4/17

Warmup 3 Rds 10 Good Mornings 10 Straight Leg Deadlifts 5 Broad Jumps Strength 3 x 3 Coan Deadlift Week 8 Score Type:: Total Weight Description: (95%) x 2 reps then (70%) 3 sets x 3 reps (120 sec rest b/w sets) Notes: Use Desired 1 Rep for % WOD Karen and Annie's Night Out Score Type:: Total Time Description: 50-40-30-20-10 Wall Ball's...

CrossFit 267 WOD | 12/1/17

First Friday! Warmup 400 M Run 3 Rds 5 Broad Jumps 10 Explosive Pulls 10 Good Mornings Strength Deadlift (90%) x 2 reps (75%) 3 sets x 3 reps (120 sec rest b/w sets) WOD Open 13.2 10 Minute AMRAP 5 S2OH (115/75) 10 Deadlifts (115/75) 15 Box Jumps (24/20) You must use the same weight for S2OH and Deadlifts!    ...

CrossFit 267 WOD | 11/ 30/17

Warm-up 400 m Run Barbell Warmup Strength 9 Minute AMRAP 1 Clean Deadlift + 1 Hang Power Clean + 1 Pause Front Squat WOD 5 Minute AMRAP 6 Power Cleans (185/135) 3 Muscle Ups* 2 Minute Rest 5 Minute AMRAP 3 Hang Power Cleans (185/135) 3 Strict HSPU *Scale to C2B...

CrossFit 267 WOD | 11/28/17

Warmup 400 M Run 3 Rds 10 Calf Pulses 10 PVC Pass Throughs 10 Banded Pull Aparts 10 Banded OHS Strength Build to Heavy 1 Snatch Pull + 1 Power Snatch + 1 OHS WOD 12 Minute EMOM Minute 1: 6 Power Snatches + 3 OHS (135/95) Minute 2: 10 Cal Row/ Bike Minute 3:  5 Shuttle Sprints  ...

CrossFit 267 WOD | 11/29/17

Warmup 400 M Run/ 500 m Row 2 Rds 5  KBS 5 Lunges (each) 5 Situps 5 WB's 5 Burpees Strength Strict Press Find 1 RM WOD "Filthy 50" or "Dirty 30" 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball...

CrossFit 267 WOD | 11/23/17

Warmup 400 m Run Dynamic Mobility Strength 9 Minute EMOM 1 Hang Power Clean + 1 Power Clean + 1 Jerk WOD 4 Rounds 6 Box Jumps (30/24) 4 Hang Power Cleans (165/125) 2 Jerks (165/125) 100 M Sprint   After WOD Mobility...