13 August 2014 | 619

13 August 2014

Wednesday

 

Supplemental Power

 

5 x 5 Behind the Neck Strict Snatch Press @65%

5 x 3 Snatch Deadlift @70%

5 x 3 Clean Pull @80%

 

Power Development

 

Power Snatch & Snatch Push Press + Overhead Squat

3 + 3 + 3 @ 60%

3 + 3 + 3 @ 65%

3 + 3 + 3 @ 70%

 

CrossFit 619 WOD

10-9-8-7-6-5-4-3-2-1

Front Squats Level 1 185/135 Level 2 155/115 Level 3 135/95

Ring Dips (Bar Dips for Level 2,3)

Box Jumps 24/20

 

Supplemental Endurance

 

5 x 500 Meter Row 2 Minute Rests

 

 

 

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