workouts – Page 246 – CrossFit Brier Creek

Mastery

Started June 10, 2014 463 0 0

Wednesday, June 11, 2014 3 Position Snatch Snatch from the high hang, above the knee and from the floor. Build up in weight or work on form. When the high hang starts to fail, move to a two position(above the knee, floor). When you fail from...

Tuesday Grinder

Started June 9, 2014 466 0 0

Tuesday, June 10, 2014 For Time: 400 Meter run 15 Power Cleans(135,95)(115,75)(55,35) 400 Meter run 30 Wall Balls(20,14)(14,10)(10,6) 400 Meter run 15 Power Cleans 400 Meter run 30 Wall balls 400 Meter run Its Tuesday and time for another...

3,3,3+

Started June 8, 2014 522 0 0

Monday, June 9, 2014 Back Squat: 70%x3, 80%x3, 90%x3+ Press: 70%x3, 80%x3, 90%x3+ 21-15-9 Push Press(115,80)(95,65)(55,35) Jumping Squats This week our strength training percentages and reps have changed. Today you will do 3 reps across with a...

Grab your Partner

Started June 6, 2014 457 0 0

Saturday, June 7, 2014 In teams of 2 complete: (30 minute cap) 1 mile run (switch every 400m) 100 Box Jump Overs(24,20) 100 Thrusters(95,65)(75,45)(55,25) 100 Toes to bar(abmat) 100 Thrusters 100 Box Jump Overs 2000 Meter row(switch every 500 m)...

The Weeks End

Started June 5, 2014 470 0 0

Friday, June 6, 2014 Deadlift: 65%x5, 75%x5, 85%x5+ Bench Press: 65%x5, 75%x5, 85%x5+ *All weights are based off of your working weight -90% of 1 rep max Then, For time: Run 400 Meters 50 Kettlebell Swings (53,35)(44,26)(26,18) It is once again...

Tabata This

Started June 4, 2014 435 0 0

Thursday, June 5, 2014 “Tabata This” Perform Tabata intervals with each of the five movements. There is a one minute rest/transition between movements. Squat Row Pull-up Sit-up Push-up The Tabata interval is 20 seconds of work...

Improvement

Started June 3, 2014 522 0 0

Wednesday, June 4, 2014 Strength: 3 Position clean + 1 jerk, 20 minutes to find a max for the day clean from the floor above the knee high hang Then perform 1 jerk Skill: Push-ups, dips, hand stand push-ups On Wednesday’s we will be working...