Crossfit 267

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Author: Eric Jaber (Sr)

CrossFit 267 WOD | 12/21/16

Dynamic Mobility/ Warmup 400 m Row / Run 3 rounds 10 KB Swings 10 Air Squats 10 Double unders Skill/ Strength Back Squat 5x5 at 80-85% WOD 15 minute AMRAP Cash in - 50 Double Unders 15 KB swings (53/35) 10 T2B 15 Goblet squats (53/35)          ...

CrossFit 267 WOD | 12/12/16

Dynamic Warmup/ Mobility 3 rounds 10 Russian KB Swings 15 Air squats 20 Jumping jacks Hip and ankle Mobility Strength/ Skill Strict press, Work to a heavy set of 3 10-5-3-3-3 WOD "Karen goes to work" 100 Wall balls (20/14) 80 Double Unders 60 KBS (53/35) 40 Burpees 20 Push Press (135/95)  ...

CrossFit 267 WOD | 12/9/16

Dynamic Warmup Mobility 2 Rounds 3 Free Throw Attempts For Each Miss do 5 Burpees + 10 Situps Run 100m in between attempts Strength: SDHP Skill Development WOD: "Sweaty Pig" 18-15-12-9-6-3 Burpee Box Jumps 24/20 Hang Power Cleans 95/65 Mountain Climbers (Each Leg) SDHP 95/65 Wallballs 20/14  ...

CrossFit 267 WOD | 12/8/16

Dynamic Mobility/ Warmup 400 m Row/ Run 2 Rounds 5 Burpees 5 Air Squats in the hole 10 PVC Good Mornings 20 Second Low Plank Strength/ Skill Tempo Front Squats 22x1 work to heavy 6x2 22x1 = 2 Second Decent, 2 seconds at the bottom, explode up, 1 sec at the top. WOD   Tabata for REPS 53/35 Tabata...

CrossFit 267 WOD | 12/7/16

Dynamic Mobility / Warmup 400 m Run/ Row 2 Rounds 10 Pushups 10 PVC pipe OHS ( 2 second pause in the hole) 5 Inchworms Strength/ Skill 10 minute EMOM Work to heavy weight, form permitting 1 High Pull + 1 Snatch + 1 Overhead Squat WOD 18 Minute AMRAP 6 Snatches 115/75 16 Toes to Bar 60 Double...

CrossFit 267 WOD | 12/6/16

Dynamic Mobility/ Warmup 400 m Run/ Row 3 Rds 5 Burpees 5 Russian KB Swings 5 Airsquats 5 PVC Pass Throughs Strength/ Skill Alternating 10 minute EMOM Work to Heavy 5 Bent Over Rows 5 Floor Press WOD 12 Minute AMRAP 9 Wall Ball's (20/14) 7 Chest to Bar Pullups 5 Burpees...

CrossFit 267 WOD | 12/5/16

Dynamic Mobility / Warm up Run/Row 400m 3 Rounds 15 Empty Bar Good Mornings 15 Situps 50Ft Bear Crawl Strength: Bear Complex 8 Set work to heavy Bear Complex = 1 Power Clean  + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press (BTN) WOD: "DT" 5 Rounds For...

CrossFit 267 WOD | 12/2/16

Dynamic Mobility / Warm Up Run/Row 400M 4 Rounds 10 Air Squats 10 KBS 5 Burpees Strength: 10 Sets, work to heavy 1 Power Clean + 1 Hang Clean "Elizabeth" 21-15-9 Power Cleans 135/95 Ring Dips Cash Out: accumulate 60 Hollow Rocks and 40 Supermans...