Crossfit 267

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Author: Eric Jaber (Sr)

CrossFit 267 WOD | 5/13/16

Dynamic Mobility / Warm Up develop front rack with mobility warm up: 3RDS 10 goblet squats 15 KBS 20 hollow rocks Strength: take 5 sets to find a heavy 2RM Front Squat 2x2x2x2x2 WOD: Fran 21-15-9 Thrusters 95/65 pull ups  ...

CrossFit 267 WOD | 5/12/16

Dynamic Mobility / Warm Up Run / Row 400 Meters Lower back Mobility 8 Sets work to heavy 1 Clean Grip Deadlift +1 Clean Pull+ 1 Power Clean + 1 Squat Clean WOD: 4 RFT: 400m Run 30 WB 20/14 15 DL 225/155...

CrossFit 267 WOD | 5/11/16

Dynamic Mobilty / Warm Up Run.Row 400M With a Empty Bar 4 Rounds 5 Snatch Grip Push Presses 5 Snatch Balances Strength: 8 Minute EMOM 1 Power Snatch + 2 OHS Work to Heavy WOD: 12 Minute AMRAP *Record your score on the black board! 5 Power Snatches 95/65 10 Overhead Walking Lunges (5 on...

CrossFit 267 WOD | 5/10/16

Dynamic Mobility/ Warm Up Run 400M 2x 5 V-Ups 10 Push Ups 20 Mountain Climbers Strength: 8 Minute EMOM (From the Ground) 2 Push Presses + 1 Split Jerk WOD: 10 -> 1 (10 to 1 reps) T2B Push Press 95/65 3x Doubleunders (6x Single) *Doubleunder rep scheme: 30,27,24,21,18,15,12,9,6,3  *Single Under Rep Scheme: 60,54,48,42,36,30,24,18,12,6...

CrossFit 267 WOD | May 9th, a Day of Rememberance

Dynamic Mobility / Warm Up 400m Run 2x 20 situps 20 Air squats 20 push-ups Front Rack Mobility Strength: no strength training, warm up to Squat Clean Weight WOD:  267 Victory in Europe Hero WOD It was brought to my attention by several members of our 267 family that May 9th is a very...

CrossFit 267 WOD | 5/6/16

Dynamic Mobility / Warm Up Run/Row 400M Shoulder prep Snatch Empty Bar Warm Up Strength: Find a Heavy Single Snatch 8 Minute EMOM 1x every minute on the Minute, then take 3 Attempts to find a heavy single for the day *The purpose of the EMOM is to warm up to...

CrossFit 267 WOD | 5/5/16

Dynamic Mobility / Warm Up 400M Run 3x 5 High Hang Snatch High Pulls 5 High Hang Power snatches 5 OHS 8 Minute EMOM Work to a heavy double tap and go Power Snatch WOD: 4 Rounds 200M Run 10 Power Snatches 95/65 10 OHS 10 T2B  ...

CrossFit 267 WOD | 5/4/16

Dynamic Mobility / Warm up run/row 400 Strength: 10 minute EMOM Work to heavy Bear Complex 1 Bear Complex (power clean+front squat+push press+back squat+push press) WOD: For Time EMOM 3 Burpees (scale to 2 if needed) 100 Wall balls 20/14 50 Push Ups 25 Squat Cleans 95/65 ...