Crossfit 267

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Author: Eric Jaber (Sr)

CrossFit 267 WOD | 11/25/15

Dynamic Mobility / Warm Up Posterior Chain Mobility 3 Rounds Slow Pace 10 Empty bar Good Mornings 20 Mountain Climbers Strength: Work to Heavy 1Rep Deadlift (again -add at least 5 lbs from 2 weeks ago) 5-4-3-2-1-1-1 WOD: 3 Rounds For Time: Competion 21 Deadlifts (135# / 95#) 15 Hanging Power Cleans(135# / 95#) 9 Shoulder-to-overheads(135# /...

CrossFit 267 WOD | 11/24/15

Dynamic Mobility / Warm Up 5 Shuttle Sprints (1 equals from the wall to the red tape AND back) 10 KB Snatches 4 Shuttle Sprints 8 KB Snatches 3 Shuttle Sprints 6 KB Snatches 2 Shuttle Sprints 4 KB Snatches 1 Shuttle Sprint 2 KB Snatches 3x30 Second Hollow Holds 3x30 Second Toes  2 Bar Gymnastic Skill Work...

CrossFit 267 WOD | 11/23/15

Dynamic Mobility / Warm up 4 Rounds of 5 Pull Ups 10 Push ups 15 Situps Strength:Barbell Conditioning 5 Minute EMOM Working to "Grace" weight 33221 "Grace" 30 C+Js (C)135/95 (P) 95/65 (F) 65/45 Rest 1 Minute then 25 -20-15-10 Burpee Box Jumps (C)30/24 (P)24/20 (F)20/16 Pull Ups (Ring Rows)  ...

CrossFit 267 WOD | 11/20/15

Dynamic Mobility / Warm Up 3 Rounds 4 Shuttle Sprints (10 Meters) 20 Meter Burpee Broad Jump Skill/Strength "Pause" Front Squats 7 Minute EMOM Work from the Ground 5 Reps 3second pause at the bottom, work to moderate weight WOD: Competition "Kalsu" 100 Thrusters for time  135/95 5 Burpee EMOM Performance 100 Thrusters 95/65 2 Burpee EMOM Fitness 50...

CrossFit WOD 11/19/15

Dynamic Mobility / Warm Up 400 M Run or Row Overhead Squat 5-4-3-2-1-1-1 From the Rack WOD Competition 3 Rounds 30 Wall Balls (30/20) 30 KB Swings (70/53) * 10 min Time Cap * Rest 2 minutes 3 Rounds 30 GHD's (20/14) 30 Plate OH Lunges 45/25 * 10 min Time Cap * Performance 3 Rounds 30 Wall Balls (14/10) 30 KB Swings...

CrossFit 267 WOD | 11/18/15

Dynamic Mobility / Warm Up 400 M run/row Squat Warm up Strength: 10 Sets Clean and Jerk (1 Rep) Then Take 110% of heaviest lift and perform 3x4 Clean Pulls WOD Competition 10 Rounds, for time: 3 Squat Cleans (185/115) 4 HSPU 5 C2B Pull Ups 22 min CAP...

CrossFit 267 WOD | 11/17/15

Dynamic Mobility / Warm up 400M Run to 5 Laps around the Gym Farmers Carry Strength: Push Press, Work From the Ground 10-8-6-4-2-3-3-3 WOD: 20 Minute EMOM (Death by Sprint and Push Up) Minute 1: 10m sprint & 1 push-up Minute 2: 10m x 2 &...

CrossFit 267 WOD | 11/16/15

Dynamic Mobility / Warm Up Shoulder Mobility + Coaches Choice Warm Up Strength: Heavy Front Squat Work to 90-105% depending on how you feel by the 3rd rep 5x4x3x2x1x1x1 WOD: 12 Minute AMRAP Competition: 6 Hang Clusters 135/95 9 T2B 12 High Box Jumps 30/24 Performance: 6 Hang...