Monday 30 June 2014

Monday 30 June 2014

Crossfit 619

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Crossfit 619

Monday

619 is committed to making fitness easy for all levels. Our programming is modified for beginners to get to the next level efficiently and safely. Below you will see programming for beginners, intermediate, advanced, and elite levels of fitness.

Athletic Training (beginners)
Strength
5 x 7 Front Squats
Workout of the Day
5 Rounds
400 Meter Run
15 Overhead Squats with a Barbell or PVC Pipe
then
15 Minutes Stairmaster afterwards

Beast Mode (Intermediate, Advanced, or Elite Fitness Level)

Supplemental Power (Before Clean and Jerk) please arrive 30 minutes before class time to complete
5 x 1 Hang Snatch + 2 Overhead Squats
Every 2 Minutes
5 x 2 Snatch
Every 2 Minutes

Power

5 x 1 Hang Clean and Jerk
Every Minute on The Minute
5 x 1 Clean + 2 Front Squats +1 Jerk
Every 2 Minutes

CrossFit Benchmark WOD “Nancy”

5 Rounds for Time
400 Meter Run
15 Overhead Squats 95/65 Level 2 75/55 Level 3 65/45

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