We Build Better Athletes | 619

10 – 14 December 2012

Monday

Power and Strength Development
7 x 1 Hang Power Snatch + 3 Overhead Squat

CrossFit 619 WOD

3 Rounds
15 Overhead Squats 95/65#
200 Meter Sprint
then
3 Rounds
9 Handstand Push Ups
50 Double Unders

Tuesday

Strength
7 x 7 Back Squats
7 x 7 Strict Pull Ups

CrossFit 619 WOD

7 Rounds
7 Front Squats 135/95#
7 Barbell Rows
7 Box Jumps 30/24#

Wednesday

Power Development
7 x 1 Hang Power Clean + 2 Power Cleans

CrossFit 619 WOD

21-15-9
Burpees
Kettlebell Swings 2.0/1.5
then
21-15-9
Toes 2 Bar
Traditional Sit Ups
then
400 Meter Run
500 Meter Row

Thursday

Strength
7 x 7 Deadlift

CrossFit 619 WOD
21-15-9
Bodyweight Squats
Inverted Burpees
400 Meter Run
21-15-9
Double Unders
Wall Balls
500 Meter Row

Friday

Strength
7 x 7 Bench Press

CrossFit WOD “Fran”
21-15-9
Thrusters 95/65#
Pull Ups
then 5 Minute Rest
2000 Meter Row for Time

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