This week’s training at Crossfit 214:

Feb, 19 – Feb, 24, 2018

MON Athletics Fitness
A. Amanda
Snatch 135/95
Ring Muscle Ups

Compare to 4-5-17 or 11-28-16

B. Splits Practice

A. Every 90 sec x 8
3 Hang Power Snatch + 3 OHS
Build in weight as technique and load allow

B. EMOM x 8
Complete 3 tough box jumps – increase in height each round

TUES Athletics Fitness Strength
A. 27-21-15
Row Cal
Wallball 20-10/14-9

B. 2x per side
90 sec Banded OH Mobility + 30m OH Plate Carry

A. 1min Max Single Unders
Rest 1min
2min Max Single Unders
Rest 1min
3min Max Single Unders

In each rest period complete 5 burpees for every miss

B. Tabata Mashup x 4
:20 Max Pushups
:10 Rest
:20 Max RKBS 70/53
:10 Rest

A. Power Clean + Push Jerk – Lifting every 3min
6 @ 50%
5 @ 60%
4 @ 70%
3 @ 80%
For speed and perfect tech

B. EMOMA x 8min
E) 6 Alternating DB Snatch 70/50
O) 30 Unbroken Double Unders

WED Athletics Fitness
A. AMRAP 5min
3 Deadlift 275/185
7 Push Press 115/75

B. 10min Psoas Smash and Stretch

A. Randy
75 Power Snatches for Time 75/55
THURS Athletics Fitness Strength
A. EMOMA x 4 sets (16min):
1st) 10 Thrusters 45/35
2nd) Gymnastics Practice Sets
3rd) 20 Air Squats 7 Burpees
3rd) 60sec Row @ 50-60%

For your gymnastics sets pick a skill that needs polishing and complete one or two small sets that do not cause fatigue. Some movements that would work well are HSPU, CTB Pullups, Bar Muscle Ups, Ring Dips, Handstand Walk, etc

A. Angie
For time:
100 Pullups
100 Pushups
100 Situps
100 Squats

Scale to 75, 50 or 30 reps as appropriate

A. Every 2:30 x 5 complete 10 OH Walking Lunges:
Men: 45-75-95-115-135
Women 35-55-65-75-95

B. Single DB OHS 6-6-6-6 per arm – Rest as needed

FRI Athletics Fitness
(ATH opt)
18.1 18.1 Scaled
SAT Athletics Fitness Strength
A. 3 sets:
3min Max Cal AB
2min Max PC, PS, Box Over
1min Max Burpee Bar Muscle Ups
Rest 3min

On the first set do Power Cleans for 2min 135/95, on set two do Power Snatches 95/65, and set three do Box over 24/20

A. For Time:
Row Cal
DB Thrusters 35/20
A. Front Squat 5-5-5-5-5 – lifting every 2min – build to a tough five

B. 3 sets:
10 Box Rocks with Tuck
10 TRX Plank to Pike
10 Wtd Cossack Squats

  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