Categorized as: Personal Training

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

CrossFit 619 l San Diego

Friday 10/28

Bench Press
(Percentages based off of 90% of 1 Rep Max +5)
3 Reps@ 70%
3 Reps@ 80%
AMRAP @ 90%

10 MINUTES PULL-UP WORK
THEN:

4 ROUNDS FOR TIME:

20 Dumbbell Plank Rows 45,25
35 Double Unders
20 Ring Push ups
35 Double Unders

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