14 – 18 April at CrossFit 619 | 619

14 – 18 April at CrossFit 619

Safety is and will always be the highest priority at 619. Be aware of your surroundings, expect the worst and hope for the best. Check your ego and progress in your exercise regimen with great intelligence, logic, and rationale. Rome was not built in a day. We are in it for the long haul so listen to your body and put more time into your flexibility/mobility to alleviate the risk of injury. Have a great training week 619!!!

In Health,

Coach Ck

Monday

(am Regionals Training)
1. 7 x 3 Ring Muscle Ups Every :90 Seconds
2. 45 Minutes Stairmaster
3. 1200 to 1600 Meter Cool Down or 10 Minutes Stairmaster

Power

7 x 5 Hang Power Snatches + 8 Unbroken Toes to Bar
Every 2 Minutes

Strength

Back Squat
6 x 7 (9)
Every 3 Minutes

Back Squat
1 x 20 Level 1 230/145 Level 2 190/105 Level 3 145/90

WOD
4 Rounds
15 Front Squats 195/135
20 Push Ups
25 Traditional Sit Ups
200 Meter Run

X. 5 x 2 Muscle Ups Every Minute on The Minute for 5 Minutes
Y. 5 x 10 Romanian Deadlifts Every 2:30 Seconds
Z. 5 x 10 Prone Leg Curl Every 2 Minutes

Tuesday

1. 5 x 2 Rope Ascents + 20 Double Unders
2. 10 x 2 Kettlebell Snatches
3. 5 x 8 T Bar Row

Strength

Superset
Pull Up Complex 4 Sets

4 Weighted Pull Ups
4 Strict Pull Ups
7 Butterfly or Kipping Pull Ups

25 GHD Sit Ups or 15 V Ups
Every 3:30 Seconds

Power

7 x 4 Hang Power Clean + 1 Jerk Every :90 Seconds

WOD

4 Rounds
10 Ground to Overhead Level 1 185/125 L2 155/105 L3 135/95
15 Lateral Burpees
20 Wall Balls 16/25 Level 2 20/14 Level 3 16/10
200 Meter Run

Wednesday

1. 4 x 10 Pistols L/R
2. 4 x 10 Dumbell Snatch L/R
3. 4 X 10 Deadlift

Skillwork
Dumbell Snatch

Team WOD
120 Kettlebell Swings 1.5/1.0
400 Meter Partner Carry
240 Double Unders or Crossovers
400 Meter Backwards Run
120 Ring Rows
USD Loop

Rollout!!!

Thursday

(am Regionals Training)
1. 7 x 3 Ring Muscle Ups Every :90 Seconds
2. 5k Run
3. 1200 to 1600 Meter Cool Down or 10 Minutes Stairmaster

Strength

Overhead Squat
6 x 7 (9)
Every 3 Minutes

Chipper WOD
16 Minute AMRAP
60 Calorie Row
50 Pistols or 100 Air Squats
40 Wall Balls
30 Power Cleans 135/95
20 Dumbell Snatches 70/50

pm regionals training

X. 7 x 1 Snatch
Y. 7 x 1 Jerk
Z. Extensive Mobility

Friday

1. Find your 1 Rep Max Press
2. Find your 1 Rep Max Weighted Pull Ups
3. Find your 1 Rep Max Front Squat

Strength

Superset
6 x 8 Bench Press
6 x 8 Front Squats (pull from the ground)
Every 3 Minutes

Superset
6 x 8 Weighted Dips
6 x 8 Romanian Deadlifts
Every 3 Minutes

WOD
5 Rounds
20 Overhead Walking Lunges 45/25 Level 2 35/15 Level 3 25/10
20 Push Ups
20 Pull Ups

X. 800 Meter Jogging Cool Down
Y. Foam Roller Lower Extremity
Z. Myo Fascia Release Ladder

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