Crossfit 267

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Author: Eric Jaber (Sr)

CrossFit 267 WOD | 9/28/17

Warmup 400 m Run Dynamic Mobility Barbell Warmup Strength 9 Minute EMOM 1 Power Clean + 1 Front Squat + 1 Clean Muscle Up Transition Work WOD 3 Rounds 7 Power Cleans (135/95#) 7 Pullups 3 Rounds 5 Squat Cleans (135/95#) 5 Chest to Bar Pullups 3 Rounds 3 Clusters (135/95#) 3 Muscle Ups (Bar or Ring)...

CrossFit 267 WOD | 9/27/17

Warmup 800 m Run 3 Rds 10 Lunges 10 Situps 1 Minute Plank Strength Bulgarian Split Squats 5x10 WOD 100 m Run 10 OHS (95/65) 5 HSPU 200 m Run 20 Front Squats (95/65) 10 HSPU 400 M Run 40 Back Squats (95/65)...

CrossFit 267 WOD | 9/26/17

Warmup 400 m Run Tabata Squats Plank Lunges Frankenstein Kicks Strength 8 Minute EMOM 1 Hang Power Snatch + 1 OHS in the hole + 1 Hang Snatch WOD 10 Minute AMRAP 5 Power Snatches (135/95#) 10 Wall Balls (20/14#) Death By Burpees Optional After Wod Skill Work Shoulder Taps in Handstand 5 Sets, work to max...

CrossFit 267 WOD | 9/25/17

Warmup 400 m Run 3 RDs 10 Supermans 10 Straight leg Deadlifts 10 Good Mornings Strength Find 1 Rm Deadlift WOD 4 Minute AMRAP 10 SDLHP (95/65) 10 Burpees OTB 1 Minute Rest 4 Minute AMRAP 10 KBS (53/35) 100 m Run 1 Minute Rest 4 Minute AMRAP 10 S2OH (95/65) 10 Box Jump Overs (24/20)  ...

CrossFit 267 WOD | 9/22/17

Warmup 400 m Run 3 Rds 10 Jumping Air Squats 10 Straight Leg Deadlifts 10 Strict Press Strength Deadlifts 5x5 at 60% WOD 4 Rounds for Total Reps in 20 minutes 1 minute of Rowing (for calories) 1 minute of Burpees 1 minute of Double-Unders 1 Minute Wall Balls (20/14) 1 minute Rest ...

CrossFit 267 WOD | 9/21/17

Warmup 400 M Run Dynamic Mobility Barbell Warmup Strength 9 Minute Emom 1 Hang Power Clean + 1 Clean + 1 Jerk WOD "Grace" 30 Clean and Jerks (135/95) AFTER WOD SKILL WORK 5 Wall Walks with 10 second Hold OR 5 Attempts to kick up to the wall with 10 second hold on success (only if can...

CrossFit 267 WOD | 9/20/17

Warmup 600 m Run 2 Rds 10 Lunges 10 Jumping Jacks 1 Minute Plank Chest Mobility Strength/ Skill Handstand Work 3x 20 Second Hollow Hold (work on body positioning) 3x 10 Seated DB Press (work on strength for HS) 2 x Max Shoulder Touches OR 5 Kick Ups OR 2 x 20 Sec Hold after wall...

CrossFit 267 WOD | 9/19/17

Warmup 400 m Run 3 Rds With an empty bar 5 Hang Power Cleans 5 Strict Press 10 Good Mornings 10 Back Squats Strength Back Squats 60% 5x5 WOD 21-15-9 T2B Hang Power Cleans (95/65) Push Jerks V-Ups EMOM 3 Burpees...