This week’s training at Crossfit 214:

Aug, 21 – Aug, 26, 2017

MON Athletics Fitness
SPORTS:
ATH
A. Every 90 sec: 3 Stop Snatch (1in, above knee, pockets) + Snatch – Build from 60-85% with focus on speed and perfect positions

B. “Randy”
75 Snatches for Time 75/55

A. Front Squat 5×6 @ 75% of heavy double from 8-8-17
OR
4×8@70%
OR
Find a heavy double

B. For Time:
40-30-20
WallBall 20-10/14-9
20-15-10
Burpees

TUES Athletics Fitness Strength
SPORTS:
ATH + STR
A. 4 rounds for time of:
25 Push Press 95/65
50/40 Cal Row
100 Double Unders

B. EMOMA x 8
30 Sec V-Ups
30sec Max Freestanding Handstand Hold – try to stay on one mat

For Time:
18-15-12
Thrusters 95/65
Pullups
A. Backsquat 6×5@ 60% of 1RM +45lbs – Perform these every 90sec
Post loading and RPE to blog comments

If you’ve missed days in this progression make up the next day, do not skip steps in the progression or you will not be able to continue

B. 3 sets:
10-15 reps BB Bicep Curl
10-15 reps BB Skull Crusher
15-20 reps Plate Curl
15-20 reps Tricep Band Pulldown
Rest 90-120sec

WED Athletics Fitness
SPORTS:
REST
A. Deadlift 3-3-3-3-3

B. AMRAP 15
15m OH WL 45/25 plate
30 AbMat Situps
15 Deadlift 155/105

A. Power Clean 8×3 on the 90 sec – build to a tough triple for the day

B. 4 sets:
8-12 Hanging Straight Leg Raises / Knee Raises
20 Banded GM (green or black band)

THURS Athletics Fitness Strength
SPORTS:
ATH + STR
A. 4sets untimed:
3 Maximum Vertical Leaps
10 Perfect Bar Kips

B. 4 sets:
In 3min
Run 400m
AMRAP in remaining time:
12 WallBall 20-10/14-9
6 Burpees
Rest 3min

A. 4 sets @ 90%
8-12 Tough Backsquat Reps
400m Sprint
Rest 3min

B. 10min Splits practice

A. Clean and Jerk 3 reps @75% E2M x 6sets

B. 3 sets:
Half Kneeling KB Windmill 10 reps per side @ 3030 Tempo – Try not to load hand on the ground

FRI Athletics Fitness
SPORTS:
(ATH opt)
A. For Time:
6-9-6
Thrusters 135/95
Bar Muscle Ups
AMRAP 15min
15m KB Walking Lunge 53/35
30 Abmat Situps
15 Deadlift 135/95
SAT Athletics Fitness Strength
SPORTS:
ATH + STR
A. Dumbell Push Press 4×5-7 reps @ 41X1 Tempo Rest 2min

B. Complete 6 rounds total with a partner:
15 T2B
15 DB Snatch R
15 DB Snatch L
15 Box Overs 24/20
15 Burpees

Partners must alternate movements: eg. Part1 does T2B, Part2 does DB Snatch R, Part 1 does DB Snatch L etc

A. 5 RFT each with a partner:
15 DKBS 53/35
12 DKBFS
9 KBPP
+100m Run

One partner completes the KB circuit while the other runs 100m, then switch

A. Hang Snatch + Snatch 2 reps every 90 sec x 7 sets @75-80%

B. 4 sets:
Sotts Press (snatch grip) 6-8 reps moderate
Snatch Grip Deadlift (to pockets) 3 reps heavy @ 3131 Tempo

OPEN GYM WEEKDAYS & SAT SUN
  Crossfit 214 offers open gym for all our folks with unlimited membership any time the gym is open (i.e. classes are running). Please follow the Open Gym policies and defer to classes for use of space and sound. Courtyard access is weather-dependent. Have fun! 1:00pm 4:00pm