Crossfit 267

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Author: Eric Jaber (Sr)

CrossFit 267 WOD | 6/24/15

Dynamic Mobility / Warm Up 400 M Run Strength: 7 Minute EMOM 1 Power Clean + 2 Front Squats + 3 Push Press@65% WOD: Running Clock 5 Min AMRAP 5 Ground to Overhead 135/95 20 Double Unders (60 Singles) Rest 1 Min 5 Min AMRAP 8 Front Squats 135/95 10 St. Leg Situps Rest 1 Min For time 200 Meter Run 40...

CrossFit 267 WOD | 6/23/15

Dynamic Mobility / Warm Up 200 M run Then Skill Work 10-15 Minutes on T2B Work IF T2B are mastered do 4x15 Of GHD Sit Ups "Lena" 4 Rounds 400 Meter Run 25 Toes to Bar 25 Box Jumps 24/20 25 Russian Kettlebell Swings 70/53 25 Air Squats...

CrossFit 267 WOD | 6/22/15

Warm Up / Dynamic Mobility 400M Run 50 OHS with a PVC (Scale to Air Squats) Back squat If you know your 1RM, warm up to 85-90% If you don't, take 10 minutes and find a weight that you think you can do for 3-4 reps EMOM for 9 minutes 2 reps...

CrossFit 267 WOD | 6/19/15

Dynamic Mobility / Warm Up 2 Rounds 200 M Run 20 Air Squats 10 Hand Release Push Ups 5 Broad Jumps Strength: Clean from knee (low hang) 1×3@60%, 1×3@70%, 1×3@80%, 1×3@75%, 1×3@80%, 1×3@85% WOD: 10-9-8-7-6-5-4-3-2-1  Wallballs 20/14 Squat Cleans 115/85 Then  18-15-12-9-6-3 WallBall Sit Ups  20/14 Hand Release Push Ups      ...

CrossFit 267 WOD | 6/18/15

Dynamic Mobility / Warm Up Mobilize Hamstrings , Foam Roll lower Back 400 M Run Strength: 5x5 DeadLift Add weight each set Work to Approx 65% of 1RM for 5 Reps WOD: 20 Minute AMRAP 6 DeadLifts (225/155) 7 Burpee Pull Ups (Scale to 7 Burpees then 7 Pull Ups) 10 Kettlebell Swings 53/35 200...

CrossFit 267 WOD | 6/17/15

Dynamic Mobility / Warm Up 3 Rounds 3 Wall Walks 6 Box Jumps 9 Pump Sit Ups Strength: From the Rack 2 Push Presses + 1 Jerk Work to the point where push presses are impossible, then 5 attempts at a heavy Jerk single. WOD:  AMRAP 12 Minutes (Once you finish the round...

CrossFit 267 WOD | 6/16/15

Dynamic Mobility / Warm Up 200 M Run Then.. 5x Three Cone Suicides Strength: 10 Minute EMOM 1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch Work to Heavy WOD: Helen 3 Rounds For Time 400M Run 12 Pull Ups 21 KBS...

CrossFit 267 WOD | 6/15/15

Dynamic Mobility Warm/Up Please Run or Row 400 M before Class. Mondays warm up time will be dedicated to mobility work! Mobility : Shoulders - Group Stretch/Mobilize with Coach Strength: 7 Minute EMOM -> Barbell Complex 3 Deadlift + 2 Power Cleans + (Leave in Front Rack) 1 Thrusters Start Light Work to Heavy WOD: 5...