Crossfit 267

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Author: Eric Jaber (Sr)

CrossFit 267 WOD | 9/17/15

Dynamic Mobility / Warm Up 400 M Run + Coaches Choice Strength + Midline Accessory / 12 Minute Alternating EMOM Even Minutes: Power Clean + 2 Front Squats + 3 Push Presses (Pick Challenging Weight, but nothing that will cause failure) Odd Minutes: 45 Second Reverse Hollow Hold (See Picture) WOD:...

CrossFit 267 WOD | 9/16/15

Dynamic Mobility / Warm Up 400 M Run Prep for Heavy Back Squats Strength: 5/4/3/1/1/1 Back Squat Establish Heavy Single WOD: For Time "Run Cindy Run" 16 Minute CAP *Note:Cindy = 5 Pull Ups 10 Push Ups 15 Air Squats 2 Rounds of Cindy 200 Meter Run 4 Rounds Of Cindy 400 Meter Run 8 Rounds...

CrossFIt 267 WOD | 9/15/15

Dynamic Mobility / Warm Up 400 Meter Run / Coaches Choice Strength: No Strength. Work On Technique For WOD 30 rounds, for time, of:  34 Minute CAP 5 Wall Balls 20/14 3 Handstand Push-ups 1 Power Clean 185/125#...

CrossFit 267 WOD | 9/14/15

Dynamic Mobility / Warm Up Coaches Choice Warm Up Strength: Work With a Partner If class size is larger then 10 10 Minute EMOM Work to heavy 3 Rep DL, add weight each minute until reps can no longer be "Tap and Go" WOD: 12 Minute AMRAP 3 Deadlifts 225/155 5 Burpee...

CrossFit 267 WOD | 9/11/15

For Time: Scale as needed, complete with a partner if needed, use appropriate weights, but give it your 110% 2001 Meter or Run (2 Laps around the complex + 400M OR 5 400M Runs) 11 Box Jumps (30/24) 11 Thrusters (125/85) 11 Burpee Chest To Bar Pullups 11 Power Cleans...

CrossFit 267 WOD | 9/10/15

Dynmaic Mobility / Warm Up Coaches Choices Barbell Warm Up Strength: 5 Minute EMOM 50% Weight Clean + 3 Front Squats - 2 Second Pause Then 5 Minute EMOM Work To Heavy 3 Cleans  + 1 Jerk WOD: "Grace" *Athletes who DO NOT "RX" Choose your weight based off of 75% of...

CrossFit 267 WOD | 9/10/15

Dynamic Mobility / Warm Up 400 M Run Gymnastics Work "T2B" Coaching and Practice Advanced Athletes: 4x ME T2B WOD: For Time 25 Minute CAP 100 Wallballs 20/14 90 Mountain Climbers (R+L =1) 80 Doubles Unders (160 Singles) 60 Second Plank 50 Russian KBS 53/35 40 HR Push Ups 30 Pull Ups 20 T2B 10 Burpees 200 M Sprint...

CrossFit 267 WOD | 9/8/15

Dynamic Mobility / Warm Up Barbell Warm Up With Coach 5 Minute EMOM EMPTY BAR (Stay Light) 1 Snatch Pull + 1 Power Snatch + 1 OHS Then 7 Minute EMOM Heavy Single Power Snatch WOD: 16 Minute CAP ...