Categorized as: Personal Training

CrossFit 619 l San Diego

Wednesday 10/26

DEADLIFT
*Take 90% of 1Rep Max
then add 10 pounds to get your
percentages

3 Reps@70%
3 Reps@80%
AMRRAP@90%

THEN: 5 Rounds for Time:
Run 400
15 OverHead Squats 95,65
5 HandStand Push-ups

CrossFit 619 l San Diego

Tuesday 10/25

Squat 90% of 1Rep Max +10

3 Reps@ 70%
3 Reps@ 80%
AMRAP @ 90%

GLUTE HAM RAISES 5X5
(Complete 5 Sets 5 Reps with a partner
holding your ankles and focusing on
pulling with your hamstrings)

Then:12 Minute AMRAP (As Many Rounds As Possible)
“Hammy Horror”
10 KB SUMO Deadlift High Pull(2/1.5p)
10 Wallball (20/14#)
10 Ab-mat Sit-ups

CrossFit 619 l San Diego

SATURDAY 10/22

WOD

3 Rounds for Time:
35 Double Unders (if you do not have Double Unders preform 105 singles)
10 Burpees

Then:

“Nasty Niner”
15 Minute AMRAP(as many rounds as possible)

9 Pull-ups
9 Toes to Bar
9 Ring Push-ups
9 Back Squats(Your Body Weight or 70% of your 1 Rep max)

CrossFit 619 l San Diego

Thursday 10/20

WOD

For Time: 1000 Meter Row

Rest 4 Minutes

Then:   3 Rounds for time:

10 Thrusters 75/55#

10 Pull-ups

1 Set as fast as possible of 15 Burpee Box Jumps

3 Rounds for time:

10 Toes Through Rings

20 KB Swings 1.5/1 PD

1 Set as fast as possible of 15 Burpee Box Jumps

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