workouts – Page 210 – CrossFit Brier Creek

Perfect Practice

Started April 15, 2015 461 0 0

Thursday, April 16, 2015 Skill: Gymnastics Ring Practice Then, 3 Position Squat Snatch: Build up to 70% 1 rep max Then, 15 Minute EMOM: Minutes 1-5, 1 Squat Snatch 70% 1 rm Minutes 6-10, 1 Squat Snatch 75% 1 rm Minutes 10-15, 1 Squat Snatch 80% 1...

No Bar

Started April 14, 2015 482 0 0

Wednesday, April 15, 2015 Bench Press 65% x 5 75% x 5 85% x 5+ Then, 3 Rounds for Time: 30 Walking Lunges 5 Muscle ups(5 pullups, 5 dips) 10 Box Jumps (24,20) This will be our first day of bench press in the 5-3-1 cycle. During this program...

2 Minutes

Started April 13, 2015 470 0 0

Tuesday, April 14, 2015 5 Rounds for reps: 1 Round= 2 Minutes of Power Cleans (rnds 1,3,5), 2 minutes of Push Jerks (rnds 2,4)(155,105)(135,95)(115,75)(55,35) 2 Minutes of Rowing (calories) 2 Minutes of Rest Our wod today will be for total reps...

4-13-15

Started April 12, 2015 452 0 0

Monday, April 13, 2015 Front Squat: (use 90% 1 rep max) 65% x 5 75% x 5 85% x5+ Then, 8 Minute AMRAP: 3 Toes to bar (knee raises)(abmat) 3 Overhead Squats (95,65)(75,55)(55,35)(35,15) 6 Toes to bar 6 Overhead Squats 9 Toes to bar 9 Overhead...

Keep it Moving

Started April 10, 2015 496 0 0

Saturday, April 11, 2015 30 Minute AMRAP: 800 Meter Run 25 AbMat Situps 400 Meter Farmers Carrry (1 kettlebell, switching sides every time that you break.)* *The coaches will help you pick a weight 🙂 Today is all about keeping moving. This will...

Weeks end Deadlifting

Started April 9, 2015 443 0 0

Friday, April 10, 2015 Deadlift:(use 90% of your 1 rm as a working weight) 65% x 5 75% x 5 85% x 5+ Then, For Time: 100 Double Under buy in: 3 Rounds: 10 Front Squats (155,105)(135,95)(115,65)(55,35) 15 Handstand Pushups (abmat)(box)(floor) 20...

Rings and Power Cleans

Started April 8, 2015 493 0 0

Thursday, April 9, 2015 Skill: Gymnastics ring work Then, Power Clean Work up to a 1 rep max power clean The first part of today’s class we will spend some time on the rings. Working on different progressions on the gymnastics rings is the...