This week's training

See workout leaderboards on Beyond the Whiteboard.

 

Jan, 12 - Jan, 17, 2019

MONDAY

SPORTS: ATH

Athletics

A. In 5min: 30/21 Cal Rows 21 Power Clean 135/95 Max Burpee Over Bar Rest 5min A. In 5min: 30/21 Cal Rows 15 Power Clean 155/105 Max Burpee Over Bar Rest 5min A. In 5min: 30/21 Cal Rows 9 Power Clean 175/115 Max Burpee Over Bar

Fitness

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

TUESDAY

SPORTS:ATH + STR

Athletics

A. For Time: 50/40cal AB 40 Alternating DB Snatch 50/35 30 Wallball 30-10/20-9 20 T2B 10 Burpee Box Overs 30/24 Compare to 8-8-2018

Strength

A. OHS 10-10-10 - Lifting every 3min - Start at ~65% and build B. EMOMA x 3 sets (9min) AMRAP (-2) Supine Ring Rows @ 30X0 Tempo 5 Reps BB Bent Over Row @ 30X0 Tempo 8 Reps Banded Face Pull @ 20X2 Tempo Focus on strong scap position then concentric speed of contraction

Fitness

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

WEDNESDAY

SPORTS: REST

Athletics

A. Power Snatch 3-3-3-3-3 - Lifting Every 90 sec B. 15-12-9 DB Thrusters 50/35 Barbell Deadlift 225/155

Fitness

A. Randy 75 Power Snatches for Time 75/55

THURSDAY

SPORTS:ATH + STR

Athletics

A. 3 RFT: 7 Front Squat 185/125 10 CTB Pullups 12 Burpees Front squats taken from the ground

Strength

A. 4 sets: 3-5 Weighted Bar Dips 10 DB Hex Press 15-20 Pushups - elevate hands on a barbell in a rack to complete sets unbroken Rest 60 sec B. EMOMA x 3 (9min) 6 Jumping Alternating Lunges 6 Plyo Step Ups - Dominant Leg 6 Plyo Step Ups - Non Doinant Leg All movements for height and explosiveness

Fitness

A. Angie For time: 100 Pullups 100 Pushups 100 Situps 100 Squats Scale to 75, 50 or 30 reps as appropriate

FRIDAY

SPORTS: ATH opt

Athletics

A. 20min Crow > Headstand>Handstand practice B. 3 sets NFT: 10 Parallette Shoot Throughs 10 Plank to Pike (on Rower) 10 GHR (GHD) - to parallel, no hip flexion

Fitness

A. OHS 5-5-5-5-5 - Lifting Every 2min - lightest set should be within 80% of heaviest set B. 4 sets: 4-6 Tough Weighted Bar Dips Max Hanging Straight Leg Raises

SATURDAY

SPORTS:ATH + STR

Athletics

A. Amanda 9-7-5 Ring Muscle Ups Snatch 135/95 Compare to 2-19-18 B. 10min Shoulder IR PAILs/RAILs

Strength

A. One attempt 20RM Backsquat Increase 5-10lbs from 12-4-18 B. 3 sets: Strict CTB Pullups Complete one rep every 6 sec with a fast explosive concentric pull - stop your set when reps start to slow down - If sets exceed 10 reps add external load - rest 3min betweeen sets

Fitness

A. For Time: 21-15-9 Row Cal DB Thrusters 35/20

OPEN GYM

WEEKDAYS & SAT

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!

SUN

1:00pm 4:00pm