November 28/29 Workouts and UPCOMING 619 SAVE THE DATES

November 28/29 Workouts and UPCOMING 619 SAVE THE DATES

4 DECEMBER 1000AM RX JUMP ROPES DOUBLE UNDER WORKSHOP

10 DECEMBER 12 NOON 619’S HOLIDAY PARTY THE 12 BARS OF CHRISTMAS PUB CRAWL BEGINS AT MALONEY’S IN THE GASLAMP QUARTER DOWNTOWN. THIS WILL BE NIELS AND CROSSFIT COACH CHRISTIAN PALM’S GOING AWAY PARTY. HOPE TO SEE YOU ALL THERE.

7 JANUARY THE 619 CHALLENGE STARTS AT 0800AM . BRUSH UP ON YOUR CLEAN AND JERK WEDNESDAYS AT 619 WITH YOUR OLYMPIC WEIGHTLIFTING COACHES VERONICA AGUILA AT 6AM AND 7AM AND DAVE MILLER FROM 4 TO 715PM.

28 JANUARY SPARTAN RACE

12 FEBRUARY SAN DIEGUITO HALF MARATHON

25 & 26 FEBRUARY TOUGH MUDDER

31 MARCH 619 CHALLENGE

20 & 21 APRIL SOUTHERN CALIFORNIA RAGNAR RELAY

MONDAY

Thorough Warm Up and Movement Preparation for The Overhead Squat and Hang Power Snatch Skillwork.

POWER DEVELOPMENT HANG POWER SNATCH

5 Sets of 2 @ 60 to 75% of 1 Rep Max add 5 to 15# every set if you feel comfortable with your technique.

TECHNIQUE, TEMPO, THEN SPEED EMPHASIS. Nobody likes an ugly WOD : P

5 Rounds plus 800 Meter Run for Time

1 Hang Power Snatch 95/65#
1 Power Snatch 95/65#
1 Overhead Squat 95/65#
7 Box Jumps 24/20″
9 Pull Ups Chest to The Bar

Scale/Modify all 5 movements as needed

then 800 Meter Run after 5 rounds of the 5 Movements above have been completed.

TUESDAY

Thorough Warm Up and Movement Preparation for The Muscle Up with Gymnastics Rings and Back Squat Skillwork.

Strength Development

HEAVY BACK SQUATS

8 REPS AT 50% OF 1 REP MAX WARM UP 1
6 REPS AT 65% OF 1 REP MAX WARM UP 2

5 SETS OF 5 REPS AT 70 TO 85% OF 1 REP MAX

Workout Of the Day for Tuesday is

DOUBLE UNDER FLIGHT SIMULATOR 5-10-15-20-25-20-15-10-5 WITH 5 BURPEES IN BETWEEN

ALL SETS MUST BE UNBROKEN FROM LIFT OFF TO LANDING

MULTIPLY ALL SETS X 5 FOR SINGLES IF YOU HAVE NOT LANDED A DOUBLE UNDER YET.

CrossFit 619 Finished 1st Place out of 63 CrossFit Teams in The 2011 Southern California Ragnar Relay. Will they be able to repeat in 2012? I think so…

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