workouts – Page 180 – CrossFit Brier Creek

Benchmarking

Started January 14, 2016 498 0 0

Friday, January 15, 2016 Power Clean: 5-5-5+ (65,75,85%) Then, “Diane” 21-15-9 Deadlift (225,155)(185,135)(135,95)(95,65) Handstand Pushups (abmat)(box)(floor) Today will be the last of the 5 reps. These will be unbroken power clean...

Mob Day

Started January 13, 2016 491 0 0

Thursday, January 14, 2016 Mobility and Skill Day Spend some time working out the kinks and then mastering skills with us today!

To the Bench!

Started January 12, 2016 481 0 0

Wednesday, January 13, 2016 Bench Press: 5-5-5+ (65,75,85%) Then, For Reps: Tabata Intervals Pullups(banded)(ring row) Pushups Toes to Bar (knee raises)(abmat) Our strength work heads to the bench today. Work off of 90% of your 1 rep max and go...

A Bear!

Started January 11, 2016 590 0 0

Tuesday, January 12, 2016 “The Bear C0mplex” 5 sets of 7 sequences. 1 Sequence equals: Power Clean Front Squat Push Press Back Squat Push Press Oh no! The Bear is back! It has been quite a while since we last did this one. You goal...

Squats and 11.1

Started January 10, 2016 501 0 0

Monday, January 11, 2016 Front Squat: 5-5-5+ (65,75,85%) Then, CrossFit Open 11.1 (also 14.1) 10 Minute AMRAP: 30 Double Unders (50 singles) 15 Power Snatches (75,55)(55,35)(35,15) Today we will be doing front squats under the same protocol as...

Harper

Started January 8, 2016 522 0 0

Saturday, January 9, 2016 “Harper” 23 Minute AMRAP: 9 Chest to Bar Pullups (chin over)(banded)(ring row) 15 Power Cleans (135,95)(115,75)(95,65)(55,35) 21 Squats 400 Meter Run with a 45/25 lb plate Phoenix Firefighter Brad Harper, 23...

Lift

Started January 7, 2016 485 0 0

Friday, January 8, 2016 Deadlift: 5-5-5 (65,75,85%) Then, 3 Rounds for Time: 7 Front Squats (155,105)(135,95)(115,75)(55,35) 21 Box Jumps (24,20) This will be the last of our first week of the new strength cycle. Deadlift for 5 reps maintaining...