Categorized as: Olympic

21 – 25 October 2013

Monday

Power and Strength Development

Power or Squat Snatch
6 x 3
Overhead Squat
6 x 6

CrossFit 619 WOD

5 Rounds
9 Handstand Push Ups
9 Pull Ups
15 Wall Balls

Tuesday

Strength

Front Squat
5 x 3 (5)
Back Squat
6 x 6 (10)

CrossFit Team Hero WOD “DT”

10 Rounds, I go, You go. 5 Rounds Each

12 Deadlifts 175/120 Level 2 155/110 Level 3 135/100
9 Hang Power Cleans
6 Push Jerks

Wednesday

Power Development

Every 2:00 Minutes for 12:00 Minutes
2 Snatch + 4 Snatch Balance + 6 Overhead Squat @ 50% to 60% of 1 RM

WOD

3 Rounds for Time
22 Double Unders
22 Box Jumps
22 Burpees
22 Sit Ups
800 Meter Run

Thursday

Strength

Super Set Every 3 Minutes
Weighted Dips 5 x 7 (12)
Weighted Pull Ups 5 x 7 (12)

CrossFit Hero WOD “White”

5 Rounds
3 Rope Climbs
10 Toes to Bar
21 Overhead Walking Lunge Level 1 45/25 Level 2 35/15 Level 3 25/10
400 Meter Run

Friday

Power Development

7 x 2 Snatch

WOD

10 HSPU

1 Power Cleans Level 1 185/135 Level 2 155/115 Level 3 135/95#

9 HSPU

2 Power Cleans
8 HSPU

3 Power Cleans
7 HSPU

4 Power Cleans
6 HSPU

5 Power Cleans
5 HSPU
6 Power Cleans
4 HSPU
7 Power Cleans
3 HSPU
8 Power Cleans
2 HSPU
9 Power Cleans
1 HSPU

10 Power Cleans

14 -18 October CrossFit 619

crossfit san diego

1. Max Rep Strict Pull Ups

2. Max Rep Unbroken Double Unders

3. 10 Handstand Half Moons

Power and Strength Development

Power Snatch + Overhead Squat

5 x 2 + 5(8) with 2 to 3 Minutes Rest

Back Squats

6 x 6 (8) 2 to 3 Minutes Rest

Clean and Jerk
2 + 2 @60% 60 Seconds Rest
2 + 2 @70% 90 Seconds Rest
2 + 2 @80%

CrossFit WOD

Freddie’s Revenge
5 Rounds for Time
5 Push Jerks 185/125
10 Burpees

X. 3 x 3 Clean High Pulls @ 80%

Y 6 x 1 Clean Pulls @ 90%

Z. 4 x 10 Upright Rows

chris keith san diego

Tuesday

1. 4 x 7 Snatch Press @ 70%

2. 7 x 1 Snatch Balance @ 50 to 70%

3. 3 x 3 Squat Snatch @ 65 to 75%

Strength Training

Pendlay Row

5 x 5 (8)

Weighted Pull Ups

5 x 5 (8)

CrossFit Team WOD

Team Angie (I go, you go)
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

then

Team Kelly
5 Rounds
Run 400 Meters
30 Box Jumps 24/20
30 Partner Wall Balls 20/14

X. 4 x 25 GHD Sit Ups

Y. Foam Roller Mobility 15 to 20 Minutes

Z. Barbell Mobility 10 to 15 Minutes

CrossFit 619 San Diego

Wednesday

1. Find your 1 Rep Max Split Jerk off the Blocks

2. Find your 1 Rep Max Bench Press

3. 3 x 3 Weighted Dips

Strength Training

Strict Press

5 x 8 (10)
Bench Press

5 x 8 (10)

Conditioning WOD

Every 3 Minutes on the 3rd Minute for 24 Minutes – 8 Rounds
400 Meter Run (Rest with Time Remaining)

X. 2000 Meter Row

Y. 10 Minutes AirDyne

Z. Rollout

IMG_0925

Thursday

Back Squats

4 x 7

Front Squats

4 x 7

Snatch and Push Jerk Skillwork

WOD #1
5 Rounds
Every 2 Minutes for 10 Minutes
200 Meter Run
Max Rep Power Snatches 75/55

WOD #2
9 Push Jerk 185/125 Level 2 155/105 Level 3 135/95
200 Meter Run
12 Cleans
200 Meter Run
15 Front Squats
200 Meter Run

X. 2 x 500 Meter Row

Y. 2 x 2000 Meter Row

Z. Mobility for 20 Minutes Bands, Lacrosse Ball, Foam Roller

crossfit 619 san diego

Friday

1. Max Rep Handstand Push Ups

2. Max Rep Kettlebell Swings 2.0/1.5

3. Max Rep Wall Balls

Handstand, Thruster, and Kipping Pull Up Skillwork

Team “Pull Up Daniel”
100 Pull Ups
400 Meter Run
21 Thrusters 95/65 Level 2 85/55 Leve 3 75/45
800 Meter Run
21 Thrusters
400 Meter Run
100 Pull Ups

X. Familiarize yourself with MobilityWOD.com

Y. Familiarize yourself with Catalyst Athletics

Z. Familiarize yourself with 5 Basic Laws of Strength Training

Knowledge is King, Don’t Stop Learning, Be Pro-Active 619

7-11 October 2013 CrossFit 619

crossfit san diego

Monday

1.Not for Time

3 Rounds
21 GHD Sit Ups
15 Foot Handstand Walk
9 Pistols

2. 5 x 3 Overhead Squats Rest as Needed

3. 4 x 8 Strict Toes to Bar Rest as Needed

Strength

Back Squats
7 x 5 @ 60,65,75,80,85,90,90 %
Back Squats
7 x 10 @ 70 to 82.5%

CrossFit Football WOD “JAYBIRD”

5 Rounds
3 Power Snatches at 70% Bodyweight
5 Handstand Push Ups
7 Box Jumps 24/20

X. B-1 Australian Hero WOD
3 Rounds
400 Meter Run
21 KBS 1.5/1.0
15 Knees to Elbows
9 Ring Dips

Y. 2000 Meter Row

Z. 800 Meter Run

crossfit san diego

Tuesday

1. 5-4-3-2-1
Muscle Ups
Big Burpee Box Jumps 30/24

2. 5 x 5 Bench Press

3. 5-4-3-2-1
Pull Overs
Handstand Push Ups

Power Development

Clean & Jerk
3 + 1 @ 60%
3 + 1 @ 70%
3 + 1 @ 75% x 3

CrossFit Football WOD “CrossFit Disco”
10-9-8-7-6-5-4-3-2-1
Power Clean @ 75% Bodyweight
Pull Ups

X . 5 X 8 Ring Rows

Y. 5 x 20 Sit Ups and Push Ups

Z. 50 KBS + 50 Double Unders

crossfit san diego

Wednesday
1. 5 x 5 Behind the Neck Strict Snatch Press @65%

2. 5 x 3 Snatch Deadlift @70%

3. 5 x 3 Clean Pull @80%

Power Development

Power Snatch & Snatch Push Press + Overhead Squat
3 + 3 + 3 @ 60%
3 + 3 + 3 @ 65%
3 + 3 + 3 @ 70%

CrossFit 619 WOD

10-9-8-7-6-5-4-3-2-1
Front Squats Level 1 185/135 Level 2 155/115 Level 3 135/95
Ring Dips (Bar Dips for Level 2,3)

X. 1 Mile Run

Y. 100 Sit Ups

Z. 3 x 500 Meter Row 2 Minute Rests

crossfit san diego

Thursday

1. 5 x 2 Clean Pulls @ 70%

2. 5 x 2 Clean High Pulls @ 70%

3. 5 x 1 Cleans at 80% Rest as need on 1.2. and 3

Power Development

Power Clean & Front Squat + Jerk
1 + 3 + 3 @ 60%
1 + 3 + 3 @ 65%
1 + 3 + 3 @ 70%

11.5 OPEN WOD

20 Minute AMRAP
5 Power Cleans 145/100
10 Toes to Bar
15 Wall Balls 20/14

crossfit san diego

Friday
10 x 2 Power or Split Jerk
@ 50,60,70,80,82.5,85.5,87.5,90,90,90

CrossFit Benchmark WOD “Mary” or Cindy

Mary
5 Handstand Push Ups
10 Pistols
15 Pull Ups

or

Cindy
5 Pull Ups
10 Push Ups
15 Squats

X. USD Loop

Y. 5k

Z. 2 x 1000 Meter Row 1 Minute Rest

crossfit san diego

23 – 27 September 2013

1. Handstand Walk for Max Distance

2. 2 Sets of 3 – 6 Ring Muscle Ups Rest as Needed

3. Junkyard Dog and Burgener Warm Ups

2 Position Hang Power Snatch and Hang Power Clean Skillwork
Mid Thigh and Above the Knee

WOD #1

2-4-6-8-10
Strict Pull Ups
Hang Power Snatch Level 1 135/95 Level 2 115/85 Level 3 95/65

WOD #2
2-4-6-8-10
Strict Pull Ups
Hang Power Clean Level 1 205/135 Level 2 185/115 Level 3 135/95

X. Superset
5 x 5 Bench Press
5 x 20 GHD Sit Ups
Rest 4 Minutes Between Supersets

Y. WOD # 3
3 Rounds
400 Meter Run
21 KBS 2.0/1.5
12 Dips

Z. 2 x 50 Drop Set Tricep Rope Extensions Rest as Needed

Tuesday

1. 4 x 10 Strict Toes to Bar

2. 6 Cartwheels L/R

3. 8 x 1 Rope Ascents

Strength

5 x 8 Back Squats
4 x 5 Front Squats

CrossFit 619 WOD

10 Reverse Lunges Alternating Level 1 115/85 Level 2 95/65 Level 3 75/55
10 Toes to Bar
200 Meter Run
20 Reverse Lunges
20 Toes to Bar
200 Meter Run
30 Reverse Lunges
30 Toes to Bar
200 Meter Run

X. 90 Wall Balls for Time

Y. Foam Roller Mobility for The Lower Extremity

Z. 2 X 2000 Meter Row

Wednesday

1. 5 x 3 Bench Press

2. 5 x 5 Weighted Dips

3. 5 x 5 Weighted Pull Ups

10 x 1 Clean and Jerk

“DT”
Five rounds for time of:
12 Deadlift 155/105 Level 2 135/95 Level 3 115/75
9 Hang Power Cleans
6 Push jerks

X. 4 x 25 GHD Sit Ups

Y. 3 Rounds for Time
400 Meter Run
21 Kettlebell Swings
12 Pull Ups

Z. 1000 Meter Row

Thursday

WOD #1

10-9-8-7-6-5-4-3-2-1

Handstand Push Ups
Box jumps 24/20
Toes to Bar

WOD #2

10-9-8-7-6-5-4-3-2-1

Double unders
Wall Balls
Sumo deadlift high pull 95/65

WOD #3

1 mile run
2000 Meter Row
Friday

7 x 2 Snatch

WOD #1
9 Thrusters 95/65
9 Pull Ups

WOD #2

21-15-9
Burpee Box Jump Overs
Row for Calories

CrossFit Competitor 1

Monday

hang Snatch 5×3 below the knee
Rest 2 min
3 x Snatch pulls 1.1 rest 15 secs btw reps
Rest 90 secs
Back squat 10,8,6,6,6 60,65,70,75,80%
Rest 2-3 min
3 Rounds for Time

5 power cleans 205/155
10 front squats
15 burpees
200 m run

Humpday through Friday at 619

Wednesday

1. 5 x 5 Push Press

2. 10 Handstand Push Ups

3. Shoulder Mobility

Power Development

Power Snatch
7 x 1

Clean and Jerk
7 x 1

Strength

Bench Press
10-8-6-4-2
%75-80-85-90-95
Find your 2 Rep Max

WOD
Toes to Bar
10-9-8-7-6-5-4-3-2-1
Dips
1-2-3-4-5-6-7-8-9-10

X. 3 x 10 French Press

Y. 3 x 15 Bench Dips

Z. 3 x 20 Ghd Sit Ups

Thursday

1. 5 x 5 Front Squats

2. 3 x 3 Deadlifts

3. 6 x 1 Handstand to Forward Roll

Skillwork

Handstand Push Ups
Pistols
Double Unders

CrossFit Benchmark WOD

“Cindy” 20 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Squats

OR

CrossFit Benchmark WOD

“Mary” 20 Minute AMRAP

5 HSPU
10 Alternating Pistols 5 on each side
15 Pull Ups

X. Baby Flight Simulator
5-10-15-20-15-10-5
Unbroken Double Unders

Y. Below Knee Mobility

Z. Shoulder Mobility

Friday

1. 3 x 18’ Handstand Walks

2. Spend 10 Minutes on PVC Mobility, Skin the Cat and Gorilla Complex

3. 4-3-2-1
Pull overs
Bar Muscle Ups

Skillwork

Military Press> Push Press> Push Jerk> Split Jerk

Hang Power Clean> Powerclean

CrossFit 619 WOD

3 Rounds for Time
8 Power Cleans 205/135 Level 2 185/115 Level 3 155/95 Level 4 135/85 Level 5 115/75
18 Wall Balls 20/14