Tagged as: crossfit 619

Man Maker Monday 25 August 2014

IMG_1248

 

Kayaking/Snorkeling $25 at La Jolla Shores this Sunday 0700am and 0830am.  Spots are limited, reserve your timeslot sooner than later : )

 

Supplemental Skill/Strength

3 x 18 ft Handstand Walks
5 x 3 Snatch Push Press
7 x 1 Snatch Balance
5 x 1 Overhead Squat

Strength

Superset
Back Squat
6 x 10
Ring Muscle Ups or ( Rope Climbs )
6 x 3 ( 2 )
Every 3 Minutes

then

Back Squat
1 x 20

Workout of The Day

5 Rounds
5 Man Makers 45/35 35/25 25/15
400 Meter Run

There are several variations to The Man Maker Exercise. The closest I found to “The 619 Way” is in the video below. We do the push-up before the renegade row.  I love the hilariously cheesy 1980’s song playing in the background : )

Motivational Monday at CrossFit 619

Set a goal this week and take it day by day and step by step to conquer. We live in a world of “right now” and want instant gratification. If we can set our minds in the right direction and make a plan of action we can achieve long term success. Dedication has to come from within and confiding in yourself!

Buy in $$

5 Pull Overs for Quality
5 Rope Ascents
20 Kettlebell Snatches

PVC Mobility , Movement preparation for OHS and Snatch

Power Development

7 x 1 (2) Hang Power Snatch + Squat Snatch

WOD #1 5 Rounds for Time
10 Overhead Squats 95/65#
400 Meter Run

WOD # 2 for Quality
Elite 100 GHD Med Ball Wall Tosses
Intermediate 50 to 80 GHD Sit Ups

WOD #3 For Time
2 X 500 Meter Row with a 3 Minute Rest Interval

Whoop Ass Wednesday

Overhead Squat Skillwork

Strength

Overhead Squat 5 x 2

Conditioning

Tabata

Double Unders

Bottom to Bottom Squats

Hand Release Push Ups

Hollow Rocks

then University of San Diego Loop