This week’s training at Crossfit 214:

Dec, 11 – Dec, 12, 2017

MON Athletics Fitness
SPORTS:
ATH
AMRAP 5min:
5 CTB Pullups
10 Wallball 20-10/14-9
15 Power Cleans 95/65
Rest 3min

AMRAP 5min
5 CTB Pullups
10 WallBall 20-10/14-9
10 Power Clean 135/95
Rest 3min

AMRAP 5min
5 CTB Pullups
10 Wallball 20-10/14-9
5 Power Cleans 185/125

During rest period complete 10 PVC Thrusters and 5 step down step up burpees at a slow pace

A1. Back Squat 5-5-5-5-5 – rest 30 sec
A2. Weighted Strict Pullups 2-4 reps x 5 sets – rest 60 sec

Scale Wtd Pullups to jumping (wtd) negatives x 2-3 reps

B. 4 Min in the bottom of the squat – each time you break do 10 burpees

TUES Athletics Fitness Strength
SPORTS:
ATH + STR
A. 6 sets:
20 sec Max Cal AB
Rest 2:40

Complete 12 slow PVC OH walking lunges during rest time

B. EMOM Alternating x 8min:
Even: 10m Handstand Walk
Odd: 10 Hanging Straight Leg Raises

“Helen”
3 RFT:
400m Run
21 KBS 53/35
12 Pullups
A. Deadlift 5RM in 18min – Sets must be touch and go. A regrip or rest on the ground constitutes a broken set

B. Complete:
2min per side psoas smash
100 Banded Glute Bridges (green band)

WED Athletics Fitness
SPORTS:
REST
A. 5 RFT:
3 OHS 205/155
2 Rope Climbs

B. 4 sets not for time:
90 Sec Wrist Mobility
10-20 GHD Situps

AMRAP 12min
3 Power Cleans 135/95
6 Pushups
9 Air Squats
THURS Athletics Fitness Strength
SPORTS:
ATH + STR
A. 16.3
AMRAP 7min
10 Power Snatch 75/55
3 Bar Muscle Ups

Compare to 3-11-16

B. 3 sets:
90 sec Seated Straddle
10 Plate Front Squats

AMRAP 22min with a partner
Row 250m
15 Wallball
10 Box Jumps 24/20

One partner working at a time, aternate full rounds

A. Snatch Complex
Every 2:00 x 8
Snatch
OHS
Hang Snatch
OHS

Start at moderate weight and build 5-10lbs each set as possible – Find a heavy load for the complex – Stop if you miss two round in a row

B. 3 sets untimed:
10 Reps Snatch Grip Sotts Press – light to moderate
10 Slow Weighted Pass Throughs

FRI Athletics Fitness
SPORTS:
(ATH opt)
4 Rounds for time:
Run 400m
30 Push Press 65/45
20 Jumping CTB Pullups

For Jumping CTB Pullups stand on a box that with arms overhead places your pullup bar at the midpoint of your forearm between the wrist and the elbow

A. Push Press 5-5-5-5-5 – Lifting every 2min

B. 5 RFT:
10 Toes to Bar / Bar Kip + Knee Raise
20 Air Squats

SAT Athletics Fitness Strength
SPORTS:
ATH + STR
A. 3 sets:
8-12 Reps Single Arm KB Bench Press R
8-12 Reps Single Arm KB Bench Press L
8-12 Reps Single Arm KB Bent Over Row R
8-12 Reps Single Arm KB Bent Over Row L
Rest 2min

B. For Time:
21-15-19
Single KB Thruster R 53/35
Single KB Thruster L 53/35
KBS

A. 3 sets:
90 sec Single Unders
30 sec rest

B. 5min Max Assault Bike Cals
Rest 4min
3min Max Burpees

Compare to 10-6-17

A. C&J Complex
Every 2:30 x 8
Clean
Push Jerk
Hang Clean
Split Jerk

Start at moderate weight and build 5-10lbs each set as possible – Find a heavy load for the complex – Stop if you miss two round in a row

B. 3 sets:
6-10 GHR @ 4211 Tempo
Max V-Ups

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