Crossfit 267

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Author: Eric Jaber (Sr)

CrossFit 267 WOD | 7/25/16

New Format! 267 Elite Programming is advanced high volume programming for Athletes who have demonstrated proficiency in most if not all of CrossFit movements and have aspirations in competing in CrossFit. The Elite Programming will NOT be reviewed in class, the classes will follow the performance programming....

CrossFit 267 WOD | 7/22/16

Dynamic Warmup/ Mobility Track Conditioning 3x400m, 2 min rest Strength: 8 Minute EMOM 2 Hang Cleans Work up to Heavy WOD: 12 Minute AMRAP 5 Pull-ups 10 Push-ups 200 Meter Pinch-grip Run (25# / 10#)  ...

CrossFit 267 WOD | 7/21/16

Dynamic Mobility/Warm Up 400M Run Review Rope Climb Technique and Practice WOD: Chipper For Time 8 G2OH (135/95) 40 Situps 80 Double Unders 4 Rope Climbs 80 Goblet Squats (53/35) 4 Rope Climbs 80 Double Unders 40 Situps 8 G2OH...

CrossFit 267 WOD | 7/20/16

Dynamic Mobility / Warm Up Run 400m Coaches choice deadlift warmup 1.  Sumo Dead Lift 4x6 reps for max load, unlimited rest between sets 2.  Conditioning "Christine" 3 RFT: 400m Run 12 Deads, Bodyweight 21 Box Jumps, 24/20 3.  Strength Accessory (optional)  A.  3x6-10 Glute Ham Raises B.  3x20 Weighted Sit up - feet anchored with dumbbell across...

CrossFit 267 WOD | 7/19/16

Dynamic Mobility / Warm Up Run / Row 400M 5 InchWorms 10 K2E 10 Jumping AS Strength: 3x8, heavy but not to the point of failure or to the point of technique breaking down. Barbell Rows Then accumulate 50 Ring Rows WOD: For Time 15 Minute CAP 120 Wallballs 20/14 Every time you break, perform...

CrossFit 267 WOD | 7/18/16

Dynamic Mobility / Warmup Run / Row 400 3 Rounds 20 Air Squats 30 Second Handstand hold Strength: Barbell Complex EMOM 8 minutes 1 Power Clean + 1 Hang Squat Clean + Jerk WOD: "DT" 5 Rounds For Time 12 Deadlifts 155/115 9 Hang Power Cleans 6 Push Jerks ...

CrossFIt 267 WOD | 7/15/16

Dynamic Warmup / Mobility 400m Run 4x50 M Sprints Mobilize For the Front Squat Strength: Front Squat 5x5 Climbing in Weight WOD: 800M Run 50 Wallballs 20/14 400M Run 35 Wallballs 200M run 15 Wallballs  ...

CrossFit 267 WOD | 7/14/16

Dynamic Warmup / Mobility 400M Run 2 Rounds 10 Pushups 15 Good Mornings 20 Situps Strength: Deadlifts 5-5-3-3-3 Climb in weight, heavy but NOT to failure WOD: 12 Minute AMRAP 3 Deadlifts 315/225 1 Round of Cindy **Cindy = 5 Pull Ups 10 Pushups 15 Air Squats ...