workouts – Page 216 – CrossFit Brier Creek

Snatch Builder

Started February 25, 2015 438 0 0

***Morning classes are cancelled. Open Gym time from 3:30-6 pm. Stay safe!*** Thursday, February 26, 2015 EMOM for 10 minutes: Snatch Grip Push Press + Snatch Balance + Overhead (you pick a weight) Then, Build up to a heavy 1 rep snatch or work...

Under the Bar

Started February 24, 2015 413 0 0

Wednesday, February 25, 2015 Bench Press: 5-4-3-2-1 Then, Every Minute on the Minute (EMOM) for 8 minutes: Even minutes: 7 Toes to Bar(abmat), 7 Power Cleans (155,105)(135,95)(95,65)(55,35) Odd minutes: 7 Toes to Bar, 7 Front Squats It is time to...

The Ghost (Part II)

Started February 23, 2015 399 0 0

***Due to the road conditions all Tuesday evening classes have been cancelled.*** Tuesday, February 24, 2015 “The Ghost” 6 rounds of: 1 minute of rowing (calories) 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for...

Monday is Back

Started February 22, 2015 426 0 0

Monday, February 23, 2015 Back Squat: 10 rep max 3 rep max Then, 3 Rounds for Time: 10 Shoulder to overhead(135,95)(115,85)(95,65)(55,35) 4 Front Rack lunges Today we start out with the same setup for back squats as last week’s front...

11.5

Started February 20, 2015 415 0 0

Saturday, February 21, 2015 CrossFit Open “11.5” 20 Minute AMRAP: 5 Power Cleans(145,100)(115,85)(95,65)(55,35) 10 Toes to Bar(Knee Raises)(Abmat situp0 15 Wall Balls (20,14)(14,10)(10,6) There is one week left before we perform our...

15-12-9

Started February 19, 2015 632 0 0

Friday, February 20, 2015 For Time: 15-12-9 Thruster (115,85)(95,65)(65,45)(35,15) Chest to Bar Pullups (chin over)(banded)(ring row) Once that is complete, immediately begin… 15-12-9 Burpee Box Jump (24,20)(step up) Squat Cleans...

Condition

Started February 18, 2015 464 0 0

Thursday, February 19, 2015 7 Rounds for time: (2 minute rest between rounds) 20 Double Unders (30 seconds of attempts)(20 singles) 150′ Sprint (3 lengths) 10 Kettlebell Swings (53,35)(44,26)(26,18)(18,13) 150′ Sprint This is going to...