CrossFit 267 WOD | 9/22/17

WOD

Warmup

400 m Run

3 Rds
10 Jumping Air Squats
10 Straight Leg Deadlifts
10 Strict Press

Strength

Deadlifts

5×5 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

WOD

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 wall walk to wall)

OR

5 Attempts at Max Effort Freestanding HS

PLUS

800 m Run FOR TIME

CrossFit 267 WOD | 9/20/17

WOD

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 walk

WOD

  • 10 OH Lunges(115/75)
  • 20 KB Snatches (53/35)
  • 40 KBS (53/35)
  • 800 m Run
    40 Deadlifts (115/75)
    20 KB Snatches (53/35)
    10 OH Lunges (115/75)

CrossFit 267 WOD | 9/19/17

WOD

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%

5×5

WOD

21-15-9
T2B
Hang Power Cleans (95/65)
Push Jerks
V-Ups

EMOM 3 Burpees

CrossFit 267 WOD | 9/18/17

WOD

Warmup

400 m Run

3 Rds
10 Lunges
10 Pushups
10 PVC Pass Throughs

SHOULDER MOBILITY

Strength

Strict Press

5×5 at 40%

WOD

4 Rds
5 Strict Pullups
10 Weighted Step ups (53/35)
20 Hand Release Pushups
400 m Run

CrossFit 267 WOD | 9/14/17

WOD

Warmup

400 m Run

3 Rds
10 Supermans
10 Situps
10 Empty Bar Good Mornings

Strength

Deadlift
2×2 at 80%
3×1 or more reps at 95%
2×2 at 80%

WOD

9 Minute AMRAP
1 Rope Climb
6 Hang Power Snatches (135/95)
12 T2B

CrossFit 267 WOD | 9/13/17

WOD

Warmup

400 m Run

“Bring Sally Up”

Strength

Back Squat
3×3 at 85% 1Rm

WOD

33 Deadlifts
33 OHS (95/65)
33 Straight Leg Sit ups
33 OHS
33 Deadlifts

After WOD Skill Work

5 Wall Walks w/ 10 second hold at wall