Crossfit 267

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Author: Eric Jaber (Sr)

CrossFit 267 WOD | 4/21/16

Dynamic Mobility / Warm up 400 Meter Run + 2x1:00 Planks Thoracic Mobility and Overhead Squat Mobility 2x45 Second Hook Grip (snatch width) hold 9 Minute EMOM Minutes 1-3 5 High Hang Snatch High Pulls Minutes 3-6 5 High Hang Muscle Snatches Minutes 6-9 5 High Hang Power Snatches + OHS WOD: 5RFT "Nancy" 400 meter run 15...

CrossFit 267 WOD | 4/20/16

Dynamic Mobility / Warm Up Clean & Jerk Technique and Mobility 9 Minute EMOM (65/35 or Empty Bar) Catch all cleans in squat First 3 Minutes 3 High Hang Clean & Jerks From 3-6 3 Low Hang Cleans & Jerks From 6-9 3 Clean & Jerks WOD: 21-15-9-6-3 WallBalls 20/14 Hang Power Cleans 135/95 Weighted Situps (With Med...

CrossFit 267 WOD | 4/19/16

Dynamic Mobility / Warm Up Overhead/jerk Mobility Split Jerk Technique, overview and breakdown Execution Secure the bar in the jerk rack position with the feet at approximately hip-width and the toes turned out slightly. Keep the weight balanced on the heels while maintaining full foot contact...

CrossFit 267 WOD | 4/15/16

Boring but perfect Movement pattern practice. *High hang = Start at the hip * Low Hang = Start right below the knww *Not specified = Start at the Ground 6 Minutes 65/35 or Empty Bar Minute 1:  7 High Hang High Pulls Minute 2: 7 Low Hang High Pulls Minute 3: 7 High Pulls Minute 4: 5 High Hang Power...

CrossFit 267 WOD | 4/14/16

Dynamic Mobility / Warm Up Run 400M Skill: Grip Strength Alternating EMOM 9 Minutes Minute 1: Farmers Carry 45 Seconds Minute 2: L-Sit Hang 30 Seconds Minute 3: 20 Double unders Then 6 Minute EMOM: Minute 1: 9 Knee Raises Minute 2: 6 K2E Minute 3: 3 T2B WOD:...

CrossFit 267 WOD | 4/13/16

Dynamic Mobility / Warmup Prep for deads 5/3/1 Deadlifts 75% 85% 95% OR Find new 1RM if you dont have one WOD: Lumberjack 20 (You may do with a partner, if class is big use one barbell and strip the weights for ohs) For perspective, please...

CrossFit 267 WOD | 4/11/16 (5-3-1)

Dynamic Warm up/ Mobility Back Squat Mobility "Bring Sally Up" Strength: 5-3-1 Back Squats 75% 85% 95% (or new PR if your feeling spicy) Accessory Legs: 3x10 (Each Leg) Back Rack Walking Lunges WOD: 30 Hang Cleans for time 5 Burpee OTB EMOM *3 Burpee OTB EMOM Scaled 135/95 CASH OUT 3x1 Minute Side Planks...