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CrossFit 619 l San Diego

Friday

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

Then:

“FRAN”

21-15-9

Thrusters

Pull-ups

 

 

 

 

CrossFit 619 l San Diego

Thursday

“Filthy Fifty” (5o reps for each)

Box Jumps 24″

Jumping pull-ups

Kettlebell swings 1P

Walking Lunge (each leg)

Knees to Elbows

Push Press 45/35

Supermans

Wall Ball Shots 20/14

Burpees

Double Unders

 

check out CrossFit 619’s Olympic Lifting Coach Christian getting some Snatch : )

 

CrossFit 619 l San Diego

Monday 10/9

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)

Then:

Accumulate 5 minutes total L-sit on Paralletes.

MOBILITY!!

CrossFit 619 l San Diego

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…