workouts – Page 224 – CrossFit Brier Creek

Position and Skill

Started December 17, 2014 515 0 0

Thursday, December 18, 2014 Snatch: 55%x1, 65%x1, 75%x1 12 Minute EMOM: Odd Minutes: 3 Position snatch at 65% (pockets, knees, floor) Even Minutes: 10 Toes to Bar Today we will be getting into some skill and practice work for the snatch. The...

Building

Started December 16, 2014 503 0 0

Wednesday, December 17, 2014 Bench Press: 3-3-3-3-3 (building) Then, For Time: 800 Meter Run 50 Air Squats We are already to the 17th of the month! The pullup and squat challenge is getting a lot tougher to complete. Remember, try to get as...

Power Through

Started December 15, 2014 466 0 0

Tuesday, December 16, 2014 For Time: 21-15-9-15-21 Power Clean (135,95)(115,75)(95,65)(55,35) Pushup *Perform 40 double unders after each round. In Today’s wod you will power clean and pushup down through a 21-15-9 and then back up through...

Overhead

Started December 14, 2014 447 0 0

Monday, December 15, 2014 Overhead Squat: Build up to a heavy single Snatch Balance: Build up to a heavy single Then, For Time: “Randy” 75 Power Snatches (75,55)(65,45)(55,35)(35,15) Today will be a great day to get some work overhead...

Improvement

Started December 11, 2014 503 0 0

Friday, December 12, 2014 1). Build up to a heavy 1 rep Hang Squat Clean and Jerk 2). Front Squat: 3-3-3 Then, For Time: 1000 Meter Row This week has seen many fitness improvements. The best thing is that all you had to do was show up for your...

Get Skilled

Started December 10, 2014 458 0 0

Thursday, December 11, 2014 Every Minute on the Minute(EMOM) for 20 minutes: 1st Minute-40 Unbroken Double Unders or :45 seconds of attempts/practice 2nd Minute- 15′ Rope Ascent x 2 or :45 seconds of attempts/practice 3rd Minute-:45 second...

Swing!

Started December 9, 2014 500 0 0

Wednesday, December 10, 2014 For Time: (from crossfit.com) 75 Kettlebell Swings (53,35)(44,26)(26,18)(18,13) 1 Mile Run 75 Kettlebell Swings The kettlebell swing is an awesome conditioning tool! Anything that the Russians have been using for 50...