workouts – Page 203 – CrossFit Brier Creek

Power Clean and Foundation

Started June 18, 2015 495 0 0

Friday, June 19, 2015 Power Clean: 70%x3, 80%x3, 90%x3+ Then, 5 Minute AMRAP Ladder (go up by 3): 3 Deadlifts (65% 1 rep max, do not exceed 315,225) Sprint (3 mat lengths) 3 Pushups 3 Sprints 6 Deadlifts 3 Sprints 6 Pushups 3 Sprints 9 Deadlifts...

Oly EMOM

Started June 17, 2015 622 0 0

Thursday, June 18, 2015 Snatch EMOM:(20 minutes) Odd- 2 Touch and Go squat snatches (building) Even- Rest We will be spending the first part of the class drilling positions for the snatch and practicing the movement. The EMOM is a great way to...

Up to Ya

Started June 16, 2015 522 0 0

Wednesday, June 17, 2015 Bench Press: 70%x3, 80%x3, 90%x3+ (add 10lbs to 1 rm) Then, For Time: (split up the reps however you like) 75 Wall Balls (20,14)(14,10)(10,6) 60 Pullups (banded)(ring row) 1200 Meter Run We are coming into our final weeks...

Slow to Fast

Started June 9, 2015 506 0 0

Wednesday, June 10, 2015 Press: 70%x3, 80%x3, 90%x3+ Then, For Time: 500 Meter Row 50 Pushups 100 Double Unders (2 Minutes of attempts)(200 Singles) For your press weight today, add 10lbs to your old max and then take 90% of that for your...

True to Form

Started June 8, 2015 498 0 0

Tuesday, June 9, 2015 For Time: 200 Meter Run 15 Power Cleans(135,95)(115,75)(95,65)(55,35) 400 Meter Run 15 Power Cleans 800 Meter Run 15 Power Cleans 400 Meter Run 15 Power Cleans 200 Meter Run Today you have a power clean wod with a running...

New Week

Started June 7, 2015 491 0 0

Monday, June 8, 2015 Back Squat: 70%x3, 80%x3, 90%x3+ Then, 7 Minute AMRAP: 10 Burpees 20 Wall Balls (20,14)(14,10)(10,6) Take advantage of this new week to start over and refocus on getting into the gym and keeping proper nutrition. Make sure...

Nancy 2015

Started June 5, 2015 504 0 0

Saturday, June 6, 2015 “Nancy” 5 Rounds for time: Run 400 Meters 15 Overhead Squats (95,65)(75,45)(55,35)(35,15) This is a classic CrossFit Benchmark! If this is your first time, go hard, don’t drop the bar and set a benchmark...