workouts – Page 209 – CrossFit Brier Creek

Deadlifting

Started April 23, 2015 489 0 0

Friday, April 24, 2015 Deadlift:(use 90% 1 rm) 70% x 3 80% x 3 90% x 3+ Then, “Diane” For Time: 21-15-9 Deadlift (225,155)(185,135)(155,105)(95,65) Handstand Pushup The name of the game is deadlift today. We will start off working...

Skill Thursday

Started April 22, 2015 420 0 0

Thursday, April 23, 2015 20 Minute Skill EMOM: (4 rounds) 1st Minute- 1 Rope Ascent (15′) 2nd Minute- 10 Back Extensions 3rd Minute- 10 Pushups 4th Minute- 50 second row(Perfect form) 5th Minute- Rest Welcome to skill Thursday! We will...

Strict Press

Started April 21, 2015 521 0 0

Wednesday, April 22, 2015 Press:(use 90% 1 rm) 70% x 3 80% x 3 90% x 3+ Then, 3 Rounds for Time: 7 Squat Cleans (185,135)(155,105)(115,85)(55,35) 14 Toes to Bar (knee raises)(abmat) We are back to the strict press. Remember, there is not hip...

5 Rounds

Started April 20, 2015 473 0 0

Tuesday, April 21, 2015 5 Rounds for time: 400 Meter Run 10 Power Snatches(115,85)(95,65)(75,45)(55,35) 10 Burpees It looks like we are going to have some great running weather today! Strap on your running, snatching and burpeeing shoes and...

Move Up

Started April 19, 2015 409 0 0

Monday, April 20, 2015 Back Squat: (use 90% 1 rep max) 70% x 3 80% x 3 90% x 3+ Then, For Time: 100 Double Unders (200 singles) 50 Wall Balls (20,14)(14,10)(10,6) 25 Pullups (banded)(ring row) This week our strength percentages are going up and...

Murph Training

Started April 17, 2015 564 0 0

Saturday, April 18, 2015 For Time: 1600 Meter run 21 Kettlebell Swings 21 Goblet Squats(front squat the kettlebell) 800 Meter Run 15 Kettlebell Swings 15 Goblet Squats 400 Meter Run 9 Kettlebell Swings 9 Goblet Squats We will do all of this...

Power

Started April 16, 2015 391 0 0

Friday, April 17, 2015 Power Clean: (use 90% 1 rm as your working weight) 65% x 5 75% x 5 85% x 5+ Then, For Time: 800 Meter Run We are finishing out our second week of the new strength cycle with power cleans. The reps today are touch and go...