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CrossFit 619 l San Diego

Friday 11/11

Strict Press

5 Reps@40%
5 Reps@50%
5 Reps@60%

Then: TEAM WOD (Each TEAM must accumulate prescribed amount of reps)
1600 Meter Run
100 Pull-ups
150 Double Unders
100 Wall Balls 20,14#
150 HRPU
100 American KB Swings 1.5,1
150 Box Jump 24,20
100 Burpees

CrossFit 619 l San Diego

Thursday 11/10

DeadLift-DELOAD 90% of 1RM+10 to get percentages

5 Reps@ 40%
5 Reps@ 50%
5 Reps@ 60%

WOD

4 x 250 Row (Rest 1 Minute between Sprints)
Rest 5 Minutes
Then: 4 Rounds For Time
3 HSPU
6 DeadLifts 225,185#
9 Box Jumps 24,20

CrossFit 619 l San Diego

Monday 11/7
Hope everyone stayed dry over the weekend. Be sure to give a congrats to Ari, Stephanie, Ruben, and Chris Roy when you see them around the gym. Great work guys!!
Okay team this is DELOAD week! The weight is going to be fairly light but please stick to your percentages.

Bench Press
5 Reps@40%
5 Reps@50%
5 Reps@60%

Snatch Balance 3×3 95,65#

Then: 10 Minute AMRAP
10 Power Snatch
10 Hand Release Push-ups

CrossFit 619 l San Diego

Thursday 11/3

Bench 90% of 1RM+5 to get percentages of:

5 Reps@ 75%
3 Reps@ 85%
AMRAP @ 95%

Then: Death by Push Press 95,65#

1 Rep the First Min., 2 Reps the Second Min., 3 Reps the Third Min., and so on…
until you can no longer finish all the Reps in the Minute.
Reps Must be completed on the min. every min.!!

Kipping Pull-up Skill work afterwards

CrossFit 619 l San Diego

Tuesday 11/1

Strict Press-90% of 1Rep Max+5 to get %

5 Reps@75%
3 Reps@85%
AMRAP @95%

10 MIN.DOUBLE UNDER SKILL WORK

WOD : 5 Rounds For Time
10 Front Squats 135,95#(NO RACKS,MUST CLEAN FROM GROUND)
200 Meter Run

THEN: Accumulate 2 minutes in Handstand Hold

CrossFit 619 l San Diego

Monday 10/31
HAPPY HALLOWEEN
Back Squat:TAKE 90% of 1 Rep Max+10 TO GET YOUR %!!

5 Reps@75%
3 Reps@85%
AMRAP @95%

Then: TRICK OR TREAT??
25-20-15-10-5
Wall Ball 20,14
Ab-Mat Situps
Hand Release Push-ups