Crossfit 267

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Author: Eric Jaber (Sr)

CrossFit 267 WOD | 1/11/17

Dynamic Mobility / Warm Up Run/Row 400M Barbell Warmup Strength: 7 Minute EMOM Clean and Jerk LEARN TO LOVE CATCHING IN A SQUAT (NO POWER CLEANS TODAY!) WOD: 12 Minute CAP 5 RFT 5 Front Squats 135/95 10 Alternating KB Snatches 53/35 With the remaining time Max Effort Clean and Jerks ...

CrossFit 267 WOD | 1/11/17

Dynamic Mobility/ Warmup 400 m run/ row 3 Rounds 10 lunges 20 second wall sit 30 second low plank hold Strength/ Skill 10 Minute Alternating Emom 2 TGU's 45 Second Hollow Hold WOD 8 Minute AMRAP 5 Front Squats 135/95 10 Alternating KB Snatches 53/35 Cash out: 3x1 minute Weighted Planks ...

CrossFit 267 WOD | 1/10/17

Dynamic Mobility/ Warmup 400 m run/ row 2 rounds 5 inchworms to pushup 10 jumping air squats 10 sansom Lunges 5 hollow rocks Strength/ Skill Split Jerk Work on getting under the bar 1-1-1-1-1 WOD 5 minute AMRAP 30 Double Unders (90 singles) 15 KBS (53/35) 15 WB's (20/14) 3 minute rest 4 minute AMRAP 24 Double Unders (72 singles) 12 KBS (53/35) 12 WB's...

CrossFit 267 WOD | 1/9/17

Dynamic Mobility/ Warmup 400 m Row/ Run 3 rds 5 burpees 10 Squats 5 Situps Banded Sprint Drill Strength/ Skill Power Cleans 5x2 @ 80 % of 1 RM WOD 10 to 1 Burpee Box Jumps (24/20) Power Cleans (135/95)...

CrossFit 267 WOD | 1/5/17

Dynamic Mobility/ Warmup 400 m row/ run 3 rounds 5 Pause Air Squats 10 Pushups 5 Good Mornings (w/ PVC) Hip and Shoulder Mobility Strength/ Skill Strict Press 5x5 at 50% of 1RM Push Press 3x10 at 50% of 1RM Strict Press WOD 10 min ascending ladder AMRAP 1 Air Squat 1 KB SDLHP (53/35) 1 HR Pushup 2 Air Squat 2 KB...

CrossFit 267 WOD | 1/4/17

Dynamic Mobility / Warmup 400 m run/ row 2 Rds 5 sit ups 5 pushups "Bring Sally Up" Strength/ Skill Back Squat Work to a heavy set of 3 3-3-3-3-3 WOD 21-15-12-9-6-3 Thrusters (95/65) Burpees OTB Scale to finish in 16 Minute Time Cap...

CrossFit 267 WOD | 1/3/17

Dynamic Mobility/ Warmup 400 m run/ row 3 Rds 10 Good Mornings 10 Russian KB Swings 5 Lunges (each leg) 5 Pushups Strength/ Skill Deadlift Find a heavy set of 3 5-5-3-3-3-3 WOD 12 Minute AMRAP 10 Deadlifts 135/95 10 Hang Power Cleans 2 OH (135/95)* 10 Toes to Bar...