Crossfit 267

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Author: Eric Jaber (Sr)

CrossFit 267 WOD | 10/14/16

Dynamic Mobility / Warm Up Run/Row 400M Ring Dip Tutorial Strength: Find 3 RM Push Press 3x3x3x3x3 WOD: 21-18-15-9 Wallballs 20/14 Ring Dips (Scale to HRPU/Box Dips) Sit Ups EMOM 3 Burpees...

CrossFit 267 WOD | 10/13/16

Dynamic Mobility / Warmup Run/Row 400 3 Rounds 10 Wallballs 10 V-ups Front Rack Mobility Strength: Find Heavy Front Squat 5-3-1-1-1 WOD: 4 Rounds For Time 10 Squat Cleans 135/95 20 Pull Ups...

CrossFit 267 WOD | 10/12/16

Dynamic / Mobility Run 400M Power Snatch Warm Up with Coach Strength: 8 Minute EMOM 1 Snatch Grip DL + 1 Snatch High Pull + 1 Power Snatch + 1 OHS WOD: AMRAP 6 Minute Ascending Ladder 3/3, 6/6, 9/9, 12/12, 15/15 etc. Hang Power Snatch 95/65 Toes 2 Bar Rest 2 Minutes 6 Minute AMRAP Burpee OTB  ...

CrossFit 267 WOD | 10/11/16

Dynamic Mobility / Warm up 400m Run 2x 20m Bear Crawl Forward 20m Bear Crawl Back Ward 20x Jumping Air Squats 20x Hollow Rocks Strength: 10x1 Split Jerk (Work from the rack) WOD: For Time 3 Rounds For Time: 15 Clusters (115# / 85#) 400 Meter Run ...

CrossFit 267 WOD | 10/10/16

Dynamic Mobility/Warmup 3 Rounds 5 Reps  of Each MovementWith an Empty Bar Deadlift clean pull clean high pull power clean front squat Strength 8 Minute EMOM 1 Power Clean + 2 Front Squats + 3 Push Presses Work to Heavy WOD: 15 Minute AMRAP 10 Burpee Box jump overs 24/20 20 Power Cleans 135/95 30 Wallballs 20/14 40 Double Unders  ...

CrossFit 267 WOD | 10/7/16

  1. Track Conditioning 800M run Shoulder Mob 800M run Shoulder Mob 2.Strength Wendler Power Cleans 5X3x1 75%85%95% Wendler Power Cleans 5X3x1 75%85%95% 3. Conditioning Grace 30 Clean and Jerks for Time 135/95 Rest Two Minutes Helen 3 Rds For Time 400m Run 21 KBS 53/35 12 Pull Ups Grace 30 Clean and Jerks for Time 135/95 Rest Two Minutes Helen 3 Rds For Time 400m...

CrossFit 267 WOD | 10/6/16

  267 Elite 267 Performance 1. Track Conditioning 2x 200M Run 20Air Squats 20 Hollow Rocks 2x 200M Run 20Air Squats 20 Hollow Rocks 2.Strength Wendler Back Squats 5X3x1 75%85%95% Wendler Back Squats 5X3x1 75%85%95% 3. Conditioning FOR TIME: 16 Minute Cap 18-15-12-9-6-3 Thrusters 95/65 Burpees OTB FOR TIME: 16 Minute Cap 18-15-12-9-6-3 Thrusters 95/65 Burpees OTB ...

CrossFit 267 WOD | 10/5/16

  267 Elite 267 Performance 1. Track Conditioning Barbell Squat Clean Warm Up Barbell Squat Clean Warm Up 2.Strength Wendler Rest… 7Minute EMOM 2 Squat Cleans Work Up in Weight Wendler Rest… 7Minute EMOM 2 Squat Cleans Work Up in Weight 3. Conditioning 21-15-9 G20H 175/125 Run 400m in between each round 21-15-9 G20H 135/95 Run 400m in between each...