Categorized as: CrossFit in San Diego

CrossFit 619 l San Diego

Monday 10/17

WOD

Bench Press (Take 90% of 1 Rep Max and add 5 pounds)

(Example: 1 Rep Max is 155, 90% is 139.5 +5=145.  Then take 145 and multiply by .65, .75, and .85)

5 Reps @ 65%

5 Reps @ 75%

AMRAP @ 85%

Then:

21-18-15-12-9-6-3 of Power Cleans 95/65#

Between each round complete 35 Double Unders.

**If you DO NOT have Double Unders you much complete 105 Singles

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

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…

Throwback Thursday

CrossFit 619 in San Diego

Power Clean Skillwork
“Prairie Fire”
 12 HSPU’s
 2 Power Cleans
 10 HSPU’s
 4 Power Cleans
 8 HSPU’s
 6 Power CLeans
 6 HSPU’s
 8 Power Cleans
 4 HSPU’s
 10 Power Cleans
 2 HSPU’s
 12 Power Cleans