WOD- BENCHMARK HERO
AMRAP IN 20 MINUTES OF:
6 Deadlift 225/155
7 Burpee Pull-ups
10 KB Swings 2/1.5
Run 200 Meters
Great work 619 on your Benchmark week!! Those of you who put in the time and sweat showed how hard work pays off. Keep up the strong motivation to be better than the day before. We are going to end a great week with one of my favorites.
3 Attempts to find 1 Rep Max Bench Press
“Filthy Fifty” (5o reps for each)
Box Jumps 24″
Kettlebell swings 1P
Walking Lunge (each leg)
Knees to Elbows
Push Press 45/35
Wall Ball Shots 20/14
check out CrossFit 619’s Olympic Lifting Coach Christian getting some Snatch : )
Happy Monday CROSSFIT 619!! We are starting benchmark week tomorrow. So that being said, it is very important that everyone come in to get a baseline on your wods and Crossfit total (back squat, strict press, and deadlift).
Columbus Day -WOD
4 Rounds of:
400 METER SPRINT
25 HAND RELEASE PUSH UPS
*(Rest 1:30 between rounds for 100% effort)
Accumulate 5 minutes total L-sit on Paralletes.
To learn about CrossFit Mobility/Flexibility in San Diego call 619 840 9099
Check out CrossFit 619 in San Diego call 619 840 9099 to schedule your orientation
Huge Announcement San Diego CrossFitters!!!!!!
Please Email Kat@CrossFit619 ALL of your CrossFit 619 questions through the 10th of October. She paid the cost to be the boss and will kick your ass if you don’t ask her something that will help you be a better athlete while we are gone.
Tuesdays PRESS 90% OF 1REP MAX
5REPS @ 75%
3REPS @ 85%
AMRAP @ 95%
THEN: 15 MIN AMRAP
20 KBS 1.5/1 POOD
15 BALL SLAMS 20#
5-10-15 SHUTTLE RUN
CrossFit 619 Thanks You for your continued support…