This week’s training at Crossfit 214:

Mar, 27 – Apr, 1, 2017

MON Athletics Fitness
A. “Grace”
30 Clean and Jerks for time 135/95
B. 4 sets:
7 L-Pullups
10 Glute Ham Raises
Rest as needed
A. Three Rounds for Time:
Row 500m
21 Burpees
Run 400m
B. 3 sets:
Max Strict Pullups
Rest exactly 2min
Scale to get at least 5 reps per set
TUES Athletics Fitness Strength
Three Rounds for Time:
Row 500m
21 Burpees
Run 400m
A. “Grace”
30 Clean and Jerks for time 135/95
B. Max Hollow Hold – 5 attempts
A. Power Clean 5×3 @ 70-75% (sets across) – if you don’t know your 1RM use the heaviest weight you can llift with perfect technique
B. Front Squat Build to a 3RM in 15min
WED Athletics Fitness
A. 30 Muscle Ups for Time
75 Pullups for Time
B. 5 sets:
10 V-Ups
10 Hollow Rocks
Rest 1min
A. Power Snatch 3-3-3-3-3-3
B. Build to a Max Height Box Jump in 12min
THURS Athletics Fitness Strength
For Time:
Deadlift 225/155
Thruster 135/95
5 rounds for time:
10 Deadlift 155/105
20 Walking Lunges
15 Pushups
A. 5 sets:
3 Strict Weighted Pullups
6 Strict Weighted Ring Dips
12 Supine Ring Rows
Rest as needed
B. 3 sets:
50m OH KB Carry R
50m OH KB Carry L
FRI Athletics Fitness
“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

5 sets:
10 Cal Assault Bike
20 RKBS 70/53
10 Burpees
Rest 3min
SAT Athletics Fitness Strength
5 rounds for time of:
10 Kettlebell clean and jerks 53s/35s
3 Ring muscle-ups
A. 15min Handstand Skill Development
B. With a partner for time:
50 Ball Slams 40/30
Run 400m
50 Goblet Squats 40/30
Run 400m

Goblet squats done with slam ball. Ball slams and goblet squats may be split up any way between partners. Runs must be completed together.

A. Thruster 3-3-3-1-1-1 – build to a max
B. 4 sets:
7 Nordic Hamstring Curls – add assistance with a band if necessary to control eccentric
  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