workouts – Page 178 – CrossFit Brier Creek

5-3-1+

Started January 31, 2016 500 0 0

Monday, February 1, 2016 Back Squat: (75,85,95%) 5-3-1+ Then, 3 Rounds for Time: 50 Double Unders(75 singles) 20 Wall Balls (20,14)(14,10)(10,6) 10 Toes to Bar (knee raises)(abmat) We are getting into our last weeks of the first strength cycle...

Mixed Up

Started January 29, 2016 542 0 0

Saturday, January 30, 2016 For time: “Frelen” 21-15-9* Chest to Bar Pullups (chin over)(Jumping)(ring row) Kettlebell Swings (53,35)(44,26)(26,18) Thruster (95,65)(75,55)(55,35)(35,15) *Run 800 Meters before every round. Today’s...

Clean and Tabata

Started January 28, 2016 521 0 0

Friday, January 29, 2016 Power Clean: (70,80,90%) 3-3-3+ Then, 10 Tabata Rounds: Squat (alternate rounds of rest in the bottom of the squat) It is the end of the week again! Today we have power cleans in our strength section. These are unbroken...

Practice

Started January 27, 2016 519 0 0

Thursday, January 28, 2016 EMOM for 15 Minutes: 1st minute- 1 Snatch 2nd minute- 45 second L-sit 3rd minute- rest Today we are going to focus our skill work on the snatch. We will start out drilling the positions and then proceed into the EMOM...

Bench It

Started January 26, 2016 485 0 0

Wednesday, January 27, 2016 Bench Press: (70,80,90%) 3-3-3+ Then, For Time: 75 Wall Balls(20,14)(14,10)(10,6) 50 Pullups(banded)(ring row) We are working on the bench today for our strength work. Remember to use 90% of your 1 rep max as your...

Ghost

Started January 25, 2016 509 0 0

Tuesday, January 26, 2016 “The Ghost” 6 Rounds: 1 Minute Row 1 Minute Burpee 1 Minute Double Unders 1 Minute Rest This is a great cardio benchmark! The intent of this wod is to try to get as many reps as possible of each movement...

The 3’s Continue…

Started January 24, 2016 453 0 0

Monday, January 25, 2016 Front Squat: (70,80,90%) 3-3-3+ Then, CrossFit Open 15.1 9 Minute AMRAP: 15 Toes to Bar (knee raises)(abmat) 10 Deadlifts (115,75)(85,55)(65,45)(55,35) 5 Snatches Welcome back! We are continuing with 3 reps this week on...