14 -18 October CrossFit 619 | 619

14 -18 October CrossFit 619

crossfit san diego

1. Max Rep Strict Pull Ups

2. Max Rep Unbroken Double Unders

3. 10 Handstand Half Moons

Power and Strength Development

Power Snatch + Overhead Squat

5 x 2 + 5(8) with 2 to 3 Minutes Rest

Back Squats

6 x 6 (8) 2 to 3 Minutes Rest

Clean and Jerk
2 + 2 @60% 60 Seconds Rest
2 + 2 @70% 90 Seconds Rest
2 + 2 @80%

CrossFit WOD

Freddie’s Revenge
5 Rounds for Time
5 Push Jerks 185/125
10 Burpees

X. 3 x 3 Clean High Pulls @ 80%

Y 6 x 1 Clean Pulls @ 90%

Z. 4 x 10 Upright Rows

chris keith san diego

Tuesday

1. 4 x 7 Snatch Press @ 70%

2. 7 x 1 Snatch Balance @ 50 to 70%

3. 3 x 3 Squat Snatch @ 65 to 75%

Strength Training

Pendlay Row

5 x 5 (8)

Weighted Pull Ups

5 x 5 (8)

CrossFit Team WOD

Team Angie (I go, you go)
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

then

Team Kelly
5 Rounds
Run 400 Meters
30 Box Jumps 24/20
30 Partner Wall Balls 20/14

X. 4 x 25 GHD Sit Ups

Y. Foam Roller Mobility 15 to 20 Minutes

Z. Barbell Mobility 10 to 15 Minutes

CrossFit 619 San Diego

Wednesday

1. Find your 1 Rep Max Split Jerk off the Blocks

2. Find your 1 Rep Max Bench Press

3. 3 x 3 Weighted Dips

Strength Training

Strict Press

5 x 8 (10)
Bench Press

5 x 8 (10)

Conditioning WOD

Every 3 Minutes on the 3rd Minute for 24 Minutes – 8 Rounds
400 Meter Run (Rest with Time Remaining)

X. 2000 Meter Row

Y. 10 Minutes AirDyne

Z. Rollout

IMG_0925

Thursday

Back Squats

4 x 7

Front Squats

4 x 7

Snatch and Push Jerk Skillwork

WOD #1
5 Rounds
Every 2 Minutes for 10 Minutes
200 Meter Run
Max Rep Power Snatches 75/55

WOD #2
9 Push Jerk 185/125 Level 2 155/105 Level 3 135/95
200 Meter Run
12 Cleans
200 Meter Run
15 Front Squats
200 Meter Run

X. 2 x 500 Meter Row

Y. 2 x 2000 Meter Row

Z. Mobility for 20 Minutes Bands, Lacrosse Ball, Foam Roller

crossfit 619 san diego

Friday

1. Max Rep Handstand Push Ups

2. Max Rep Kettlebell Swings 2.0/1.5

3. Max Rep Wall Balls

Handstand, Thruster, and Kipping Pull Up Skillwork

Team “Pull Up Daniel”
100 Pull Ups
400 Meter Run
21 Thrusters 95/65 Level 2 85/55 Leve 3 75/45
800 Meter Run
21 Thrusters
400 Meter Run
100 Pull Ups

X. Familiarize yourself with MobilityWOD.com

Y. Familiarize yourself with Catalyst Athletics

Z. Familiarize yourself with 5 Basic Laws of Strength Training

Knowledge is King, Don’t Stop Learning, Be Pro-Active 619

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