11 September 2014 CrossFit 619 | 619

11 September 2014 CrossFit 619

Thursday

Supplemental Power/Strength
 6 x 3 Strict Press
 6 x 2 Push Press
 6 x 1 Push Jerk

Strength
Superset
Bench Press
6 x 6
Front Squats
6 x 6
Every 4 Minutes

18 Minutes to Establish 1 Rep Max Deadlifts
:60 to :90 Seconds Rest Between Sets
1 x 8
1 x 6
1 x 4
1 x 2
Rest as Needed for Singles
5 x 1

Workout of The Day

“Dianabeth”
21-15-9
Deadlifts 225/155 185/135 135/95
Ring Dips or Parallel Bars

Supplemental Endurance
 5 Minutes Air Dyne
 25 Minutes Stairmaster Level 9 or 10
 5 Minutes Air Dyne

 

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