workouts – Page 253 – CrossFit Brier Creek

Hang Snatch for 3

Started April 8, 2014 470 0 0

Wednesday, April 9, 2014: Hang Snatch: Build up to a 3 rep max Then, 10 rounds, Every minute on the minute (EMOM): 2 Power Snatches 3 Overhead Squats *As heavy as possible with good technique. Happy hump day! Today we will be doing a 3 rep max...

FlashBack

Started April 7, 2014 501 0 0

Tuesday, April 8, 2014: 20 Minute AMRAP: 30 Deadlifts (95,65)(85,55)(75,45) 50 Sit-ups 25 Power Cleans 50 Squats 20 Sumo Deadlift High Pulls 50 Double Unders 15 Snatches 50′ Front rack walking lunge Today’s wod is a repeat from...

Consistency

Started April 6, 2014 479 0 0

Monday, April 7, 2014: Back Squat: 65%x5, 70%x5, 75%x5, 80%x5 Front Squat: 60%x5, 65%x3x5 reps. Then, 7 minute AMRAP: 10 Squat Cleans (135,95)(115,75)(65,35) 8 Bar facing burpees 6 Toes to bar (knee raises)(abmat) It is time to get back to the...

Nancy meets Kelly

Started April 4, 2014 542 0 0

Saturday, April 5, 2014: “When Nancy met Kelly”…good things happened:) For time: 400 Meter run 15 Overhead Squats (95,65)(75,45)(55,25) 400 Meter run 30 Wall Balls (20,14)(14,10)(10,6) 30 Box Jumps(24,20)(step ups) 400 Meter run...

Friday Strength and Conditioning

Started April 3, 2014 484 0 0

Friday, April 4, 2014: 3 Position Snatch, 15 minutes to build up to a 1 rep max High hang Above the knee Floor Then, 5 minute AMRAP: RX-Row 1000 meters, max rep muscle ups T2- Row 1000 Meters, max rep clapping push-ups T3- Row 750 Meters, max...

Running back to the Bar

Started April 2, 2014 424 0 0

Thursday, April 3, 2014: For time:(30 min. cap) Run 1600 meters 20 Deadlifts(225,155)(185,135)(115,85) Run 800 Meters 15 Power Cleans(155,105)(135,85)(65,35) Run 400 Meters 10 Overhead Squats(135,95)(115,65)(45,15) Run 200 Meters Today we get our...

Hump Day!

Started April 1, 2014 547 0 0

Wednesday, April 2, 2014: Build up to 70-80% of your 1 rep max clean and jerk. 12 Rounds, Every minute on the minute: 2 clean and jerks at 70-80% 1 rep max Then, Skill practice Today’s main focus will be on the clean and jerk. We will...