Crossfit 267

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Author: Eric Jaber (Sr)

CrossFit 267 WOD 11/2/15

Dynamic Warm up / Mobility Run 400M Strength: Find Heavy 5RM Back Squat 5x5 WOD: 15 Minute AMRAP Competition 15 C2B 15 Wall Balls, 20/14 15 Snatches, 75/55 15 Box Jumps, 30/24 Performance 15 Pull Ups 15 Wall Balls, 20/14 15 Power Snatches, 75/55 15 Box Jumps, 24/20 Fitness 15 Ring Rows 15 Wall Balls, 14/10 15 Sit...

CrossFit 267 WOD | 10/30/15

Dynamic Mobility / Warmup 400m run then 20-15-10 Push Ups Air Squats Sit Ups Strength: 10 Minute Alternting EMOM Even Minute 5 Pull Ups Odd Minute 5 Barbell Rows (Medium heavy) CASH IN: 200M Farmers Carry 12 Minute AMRAP 3-6-9-12 and so on...

CrossFit 267 WOD | 10/29/15

Dynamic Mobility / Warm Up Squat Therapy and Warm up with Coaches working on perfect squat technique No Strength Discussion and demonstrations of Back Squat, Front Squat and OHS FOR TIME: 25 Minute CAP "Bane" 50 Back Squats #95/65 40 Sit Ups 30 Push Jerks #95 50 Front Squats #65/45 40 Sit Ups 30...

CrossFit 267 WOD | 10/28/15

Dynamic Warm Up / Mobility (For Snatch) Burgener Warm Up 1. Strength Every 2 minutes for 20 minutes (10 rounds) complete: 1 Power Snatch + 1 Snatch + 1 OHS AMRAP 15: "Hebrank" 10 Power Snatches 95/65 20 Wall Balls, 20/14 30 Double unders ...

CrossFit 267 WOD | 10/27/15

Dynamic Mobility / Warm Up Roll out quads and IT Band Warm Up: 3 Rounds or Cindy 5 Pull Ups 10 Push Ups 15 Air Squats Skill: Work on Handstand Push-Ups (Deficit if advanced) WOD: Chipper 24 Minute CAP 100 Air Squats 90 St. Leg Situps 80 KBS 53/35 70 Push Ups 60 Second...

CrossFit 267 WOD | 10/26/15

Dynamic Mobility / Warm Up 400 M Run Strength: 10 Minute EMOM First five Minutes 3 Squat Cleans Minuted 6-7-8 2 Squat Cleans Last 2 Minutes 1 Heavy Single WOD: Fall Brawl WOD #4 Partner (as a single, split reps in half) Run 1 Mile 30 Squat Cleans (85/55) 30...

CrossFit 267 WOD | 10/23/15

Dynamic Mobility / Warmup 400 M Run Then 20-15-10 Situps Double Unders (3x Singles) Strength: 3x15 Back Squats @ 45% 50% 55% 1RM 1. Conditioning For Time: 20 Thrusters, 95/65 20 Sumo Deadlift High Pulls, 95/65 20 S2OH, 95/65 20 OHS, 95/65 20 Front Squats, 95/65 Every Minute, on the minute complete 5...

CrossFit 267 WOD | 10/22/15

Dynamic Mobility / Warmup Snatch Warm up Strength: Snatch Complex (15 Minutes to Establish a Heavy Set (speed intact)) Hang snatch + Behind the neck push-press + Snatch balance WOD: 4 Round FT 400 Meter Run 8 Hang Snatches 95/65 1 Minute Rest Cash out: 3x10 Back Extensions on GHD...