10 – 14 February 2013 at CrossFit 619 | 619

10 – 14 February 2013 at CrossFit 619

Monday

1. 5 x 6 Cartwheels
2. 5 x 5 Strict Press Every 3 Minutes
3. 5 x 8 Incline Dumbell Press Every 4.5 Minutes

Strength
Every 3 Minutes
Overhead Squats
6 x 7

Every 1 Minute
L Hang
6 x 7-15 Second Hold

WOD 1
14 Minutes
Odd 3 Muscle Ups or 7 Dips
Even 3 Power Cleans

WOD 2
2K ROW

X. 5 Rounds Every 3.5 Minutes
5 Handstand Push Ups + 5 + 5 Kettlebell Snatch L + R
Y. 3 Rounds for Time 300 Meter Row + 400 Meter Run
Z. 30 Calories Air Dyne + 20 Minutes Stair Master

Tuesday

1. 7 x 5 Weighted Pull Ups
2. 5 x 8 T Bar Row
3. 5 x 8 Pendlay Row

10 Rounds
Every 4 Minutes

10 Strict Pull Ups
12 Wall Balls Level 1 30/18 Level 2 25/16 Level 3 20/14
14 (10) Sit Ups

X. 5 X 20 Flutterkicks Every 2 Minutes
Y. Flight Simulator 10-20-30-40-50-40-30-20-10
Z. 3.1 Miles for Time

Wednesday

1. 5 x 15 Toes to Rings Every 3 Minutes
2. 5 X 5 Front Squats Every 4 Minutes
3. 2 x 12 Overhead Squats 3 Minutes Rest

Superset Every 4 Minutes
Back Squats
8 x 8 Every
Rear Delt Flys
8 x 12
Stretch Shoulders and Rhomboids Between Sets

GHD Sit Ups
8 x 15 (8) Every 2 Minutes

X. 2 x 1000 Meter Row
Y. 800 Meter Run
Z. Foam Roller Mobility

Thursday

1. 5-4-3-2-1 Reps Bar Muscle Ups
2. 1-2-3-4 Pull Overs
3. 5 x 1 Handstand + 1 Forward Roll
4. 9 Minutes Every Minute on the Minute
Even Minutes 4 Muscle Ups
Odd Minutes 1 Power Clean

Strength
4 x 8 Strict Press Every 3 Minutes
4 x 8 Push Press Every 4 Minutes

X. 4 x 25 Push Ups Every 2 Minutes
Y. 4 x 25 Unbroken Double Unders
Z. 4 x 25 Unbroken Kettlebell Swings

Friday

1. 5 x 3 Front Squats
2. 3 x 18 Foot Handstand Walks
3. Find Max Height Tire Jump

Power

Clean and Jerk
15 x 1

7 Rounds
5 Box Jumps
7 Burpees
9 Toes to Bar

X. 2 Mile Run
Y. 1000 Meter Row
Z. 15 Minutes Stairmaster

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