15 December 2014 | 619

15 December 2014

Coach Taylar 195# front squat for 3 reps. #frontsquats #legday

A video posted by Crossfit 619 (@crossfit619) on

160# PR for Big Matt #619strong

A video posted by Crossfit 619 (@crossfit619) on

Monday

1) Supplemental Power

6 x Every Minute on The Minute
3 Position Power Snatch @ 65-70-75-75-70-65% of 1 Rep Max
Position 1 – Pockets
Position 2 – Mid Thigh
Position 3 – Above the Knee
Each minute complete 3 Power Snatches (one from the pockets, one from mid thigh, and above the knee)

2) Strength

Front Squat
4 x 7
GHD Sit Ups
4 x 20 (10)
Every 3 Minutes

Back Squat
4 x 7
Rope Climbs (or Muscle Ups)
4 x 2 (2 to 5)
Every 3 Minutes

3) Supplemental Strength
Superset
Leg Extensions 4 x 10
Leg Curl 4 x 10
Every 2 Minutes

4) CrossFit Benchmark WOD “Jackie”
1000 Meter Row
50 Thrusters 45/35
30 Pull Ups

5) 15 Minutes Stairmaster

 

Comments

comments

Leave a reply

Your email address will not be published.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