workouts – Page 168 – CrossFit Brier Creek

Foundational

Started April 24, 2016 515 0 0

Monday, April 25, 2016 Overhead Squat: 3-3-3-3-3 Then, 7 Minute AMRAP: 7 Power Snatches(75,55)(55,35)(35,15) 7 Bar Facing Burpees For the next couple weeks we are going to focus in on some of the strength movements that we haven’t done in a...

Training Day

Started April 22, 2016 494 0 0

Saturday, April 23, 2016 For Time: 1600 Meter Run 50 Squats 200 Meter Farmer Carry(ahap) 50 Pushups 800 Meter run 50 Wall Balls(20,14)(14,10)(10,6) Another day of “Murph” training is here! We will not be running our normal CFBC track...

Pump

Started April 21, 2016 517 0 0

Friday, April 22, 2016 Deadlift: (40,50,60%) 5-5-5 Then, 3 Rounds “Lynne”-Max reps of: Bodyweight Bench press(70% ladies) Pullups(banded)(ring row) We are at our last deload day. Stay focused on perfecting your form under these light...

Thursday

Started April 20, 2016 498 0 0

Thursday, April 21, 2016 Mobility/Skill/Open Gym Bring it on in for some active recovery or to make up something you have missed. These are always productive days of skill and recovery. See you there!

Jump up and Get Down

Started April 19, 2016 459 0 0

Wednesday, April 20, 2016 Press: (40,50,60%) 5-5-5 Then, For Time: 100 Box Jumps (24,20) Every minute on the minute perform 5 burpees Rest 3 minutes: 2 minutes max rep toes to bar (knee raise)(abmat) As we continue through our deload week...

Nancy

Started April 18, 2016 613 0 0

Tuesday, April 19, 2016 “Nancy” 5 Rounds for Time: 400 Meter Run 15 Overhead Squats (95,65)(75,55)(55,35)(35,15) Here is a great, old school benchmark for you! “Nancy” is 5 rounds of 400 meter runs and overhead squats...

Push, Pull, Push

Started April 17, 2016 501 0 0

Monday, April 18, 2016 Back Squat: (40,50,60%) 5-5-5 Then, 3 Rounds for Time: 10 Front Squats(135,95)(115,75)(95,65)(55,35) 10 Pullups 10 Jerks Welcome to a new and exciting CFBC week! We are going to be doing some deloading this week on our...