10 December 2014 | 619

10 December 2014

230# Jerk PR for Puerto Rican Kris #619strong

A video posted by Crossfit 619 (@crossfit619) on

Power/Strength

Supplemental Strength after Split Jerks
4 x 8 Dumbbell Shoulder Press
4 x 8 Dumbbell Incline Bench Press
4 x 8 Military/Push Press

Split Jerk/Push Press

10 x 2 Split Jerk or 3 Push Press
10 x 7 Strict Pull Ups
Every 2 Minutes

Workout of The Day

10-9-8-7-6-5-4-3-2-1
Handstand Push Ups
Chest to Bar Pull Ups
15 GHD Sit Ups After Every Round

Supplemental Endurance
Hero WOD “Jerry”
1 Mile Run
2000 Meter Row
1 Mile Run

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