Crossfit 267

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Author: Eric Jaber (Sr)

CrossFit 267 WOD | 6/7/16

Dynamic Mobility / Warm Up Run/Row 400 Mobilize Shoulders for Overhead: Gymnastic Pushing: Handstand Push Ups 3x10 Strict then 2x20 Second Shoulder Taps Beginners work on Progressions...

CrossFit 267 WOD | 6/6/16

Dynamic Warm Up Core: 2 Rounds of: 30 Sec Flutter Kick 30 Sec Bicycle Crunches 1 Minute Plank 30 second Rest Strength: 8 Minute EMOM work to heavy single Hang Clean (below knee) 3-3-3-2-2-1-1-1 Workout: 12 Minute AMRAP of: 4 Hang Squat Cleans (135/95) 4 Thrusters (Same) 8 Pull ups (Chest to Bar) 20 Double Unders cash out: 800m run...

CrossFit 267 WOD | 6/3/16

Hey Athletes! Just a quick reminder, please remember to clean up after yourselves. Were all adults and I am not going to ever penalize you for not doing so with burpees or something else sinister, but we are a growing community and if you don't...

CrossFit 267 WOD |6/1/16

Dynamic Mobility / Warmup Mobilize for OHS Run/Row 400M Strength: 6 Sets 2 Behind the neck Split Jerks (wide grip) + 4 OHS Work up in weight WOD: For Time 50 DU’s 40 K2E 30 KB Snatch 75/50 20 OHS 95/65 200m Run with plate 45/25...

CrossFit 267 WOD | 5/31/16

Dynamic Mobility / Warm Up Run 400 before class if possible Then 5x of each movement 2 Rounds (Empty Bar) Clean Shrug Clean high Pull Power Clean Clean Jerk EMOM 10x1 Clean and Jerk work to heavy WOD 8 Rounds For Time 20 minute CAP 5 Burpees OTB 7 Power Cleans, 135/95 9 Wall Balls, 20/14 50m...

CrossFit 267 WOD | 5/27/16

Dynamic Mobility / Warmup Run Or Row 400 Hip mobility for better squats! Strength: 5x3 Pause Back Squats Tempo 32x2 (3 second decent, 2 second pause, x=explode up, 2 second hold up top) WOD: For Time 100 Wallballs 20/14 Every time you take a break...

CrossFit 267 WOD | 5/26/16

Dynamic / Warmup 400m run Muscle up drill 3x10 Feet on box, pull hip to the rings https://youtu.be/HGgShO9k9g4 Strength: 8 Minute EMOM 3 Touch and Go Power Snatch WOD: 5 Rounds For Time 10 Power Snatches 95/65 8 Overhead Walking Lunges 6 Burpees 4 T2B 2 Legless Rope Climbs 14ft ...