15 – 19 September 2014 at CrossFit 619 | 619

15 – 19 September 2014 at CrossFit 619

IMG_1330

IMG_1328

IMG_1323

IMG_1320

Monday

 

Supplemental Strength/Power
5 x 2 Overhead Squats @ 85 – 90% of 1 Rep Max
7 x 1 Snatch Balance @ 90 – 105% of 1 RM Snatch
7 x 1 Clean and Jerk @ 20 to 30 Pounds under 1 Rep Max

 

Gymnastics Strength

5 Rounds NOT For Time

5 – 4 Point L Hangs

5 Low Back Extensions

5 Strict Handstand Push Ups

 

Power Development

 

Split Jerk or (Push Press/Jerk)

9 x 2 (4)

1 Bar or Ring Muscle Up or 1 Rope Climb

9 x 1

Every 2:00

 

Workout of The Day

5 Rounds

5 Wall Walks

11 Toes to Bar

5 Shoulder to Overhead

200 Meter Medicine Ball Run

 

Supplemental Endurance
Row 750 Meters x 4 with :90 Seconds Rest Between Sets

 

 

Tuesday

 

Supplemental Strength/Power
10-8-6-4 Front Squats Ascending
4 x 2 Front Squats with 3 Second Pause at The Bottom @ 80%
4 x 1 ¼ Front Squats @85%
40 Alternating Pistols

 

Gymnastics Strength

5 Rounds

1 Skin The Cat or 5 Toes to Rings

1 Pull Over

1 Headstand Kip to Handstand Walk

 

Back Squat

9 x 7

Strict or Weighted Pull Ups

9 x 11

Every 4 Minutes

 

Workout of The Day

5 Rounds

20 Dumbell Walking Lunges 50/30 40/20 25/10

11 Pull Ups

20 GHD Sit Ups

 

Supplemental Endurance
3 Rounds
10 Deadlifts 185/125
400 Meter Run
or
15 Minutes Stairmaster

 

Wednesday

 

Supplemental Power
6 x 1 Snatch Pull
6 x 1 Snatch
6 x 1 Snatch Deadlift

 Power

Power Clean

9 x 3

Ring Dips

9 x 9

Every 3 Minutes

 

Gymnastics Strength

:30 On :30 Off

3 Rounds

L Sit

Dynamic Plank

L Hang

Dynamic Plank

 

Workout of The Day

5 Rounds

9 Deadlifts 275/205 Level 2 225/155 Level 3 185/105

9 Box Jumps 24/20

9 Burpees

 

Supplemental Endurance
3 Rounds
15 Push Ups
15 Wall Balls
400 Meter Run

 

Thursday

 

Gymnastics Strength

5 Rounds NOT for Time

  • 10 Chin Ups
  • 10 V Ups
  • 10 Medicine Ball Russian Twists

Team WOD

  • 400 Meter Partner Carry
  • 1200 Meter Row (Switch Every 300 Meters)
  • 200 Sit Ups
  • 1200 Meter Row (Switch Every 300 Meters)
  • 400 Meter Backwards Run

Friday

Supplemental Strength/Power
6 x 1 Military Press
6 x 2 Push Press
6 x 1 Push Jerk

 Strength

  •  Overhead Squats
  • 7 x 7
  • Ring Rows
  • 7 x 12
  • Every 3:30 Seconds

 

Workout of The Day

2014 Regionals Event 4

21-15-9-6-3

  • Strict Handstand Push Ups
  • Front Squats 195/125 155/105 115/85
  • Burpees

 

Supplemental Endurance
3 Rounds
40 Double Unders
400 Meter Run

 

 

 

 

Comments

comments

Leave a reply

Your email address will not be published. Required fields are marked *