workouts – Page 201 – CrossFit Brier Creek

Snatch Skills it EMOM

Started July 15, 2015 641 0 0

Thursday, July 16, 2015 Snatch: 3 Position squat snatch (skill, speed) Watch how fast she is and in the slow mo phase the positioning.(225 snatch, 297 c&j) Then, EMOM for 10 minutes: 1 squat snatch Build up by 5 or 10 lbs each minute After...

Press to a 1 Rep Max

Started July 14, 2015 506 0 0

Wednesday, July 15, 2015 Strict Press: Build up to a 1 rep max Then, For Time: 400 Meter Run 15 Hang Power Cleans(135,95)(115,75)(95,55)(55,35) 400 Meter Run 12 Hang Power Cleans 400 Meter Run 9 Hang Power Cleans *200 Meter run penalty for...

What’s your Fran Time?

Started July 13, 2015 514 0 0

Tuesday, July 14, 2015 “Fran” For Time: 21-15-9 Thrusters(95,65)(75,45)(55,35)(35,15) Pullups(banded)(ring row) It has been over a year since we have done this classic benchmark. This may be one of the most well known CrossFit...

Benchmark IT!

Started July 12, 2015 511 0 0

Monday, July 13, 2015 Back Squat: Build up to a new 1 rep max Then, “Foundations Baseline” 1 Minute of Squats 1 Minute of Pushups 1 Minute of Situps Run 400 Meters *Rest 1 minute between movements. The 400 Meter run is for time...

400/50

Started July 10, 2015 454 0 0

Saturday, July 11, 2015 For Time: 400 Meter Run 50 Kettlebell Swings (53,35)(44,26)(26,18) 400 Meter Run 50 Pushups 400 Meter Run 50 Goblet Squats (53,35)(44,26)(26,18) 400 Meter Run 50 Situps This is another great conditioning wod. If you want...

Prepare

Started July 9, 2015 446 0 0

Friday, July 10, 2015 Deadlift:(+20lbs then 90%) 40%x5, 50%x5, 60%x5 Then, For Time: (7 minute cap) 50 Double Unders(150 singles)(100 singles) 30 Chest to Bar Pullups(chin over)(banded)(ring row) 50 Double Unders This will be our last deload day...

Cleaning Day

Started July 8, 2015 480 0 0

Thursday, July 9, 2015 3 Position Cleans (light load for practice and speed) Then, 15 Minute EMOM: 1 Squat Clean- Go up 5-10lbs each minute. Every 5th minute drop down in weight Today we continue to work on our Olympic lifting skills. Our focus...