16 – 20 September 2013 | 619

16 – 20 September 2013

crossfit 619 san diego

Monday

1.3 x 10 Alternating Dumbell Snatches 80/50

2. 2 x 15 Strict Pull Ups

3. 10-20-30 Unbroken Double Unders

Power Development

Every 2 Minutes for 12 Minutes

6 x 1 Hang Power Snatch + 8 Overhead Squat

LaCrosse Ball Mobility Between Sets

Every 2 Minutes for 12 Minutes

6 x 1 Clean and Jerk

LaCrosse Ball Mobility Between Sets

CrossFit 619 WOD

5 Rounds

9 Cleans Level 1 185/135 Level 2 155/115 Level 3 135/95

9 Ring or Bar Dips

X.  20-25-30 Unbroken Wall Balls Rest as Needed

Y.  10 Minutes Foam Roller Mobility

Z. 2 X 500 Meter Row (3 Minute Rest Intervals)

crossfit 619 san diego

Tuesday

1. 5 x 3 Snatch Pulls @ 90 to 100% of 1RM

2.  20-25-30 Unbroken Russian Kettlebell Swings

3. 8 x 1 Rope Ascents

Strength

Back Squats

5 x 8

Front Squats

4 x 5

CrossFit 619 WOD

35-25-15

Double Unders

Wall Balls

Burpees

X. 5 x 3 Deadlift @ 85% of 1RM

Y. Spinal Decompression Exercises

Z. IT Band and Calf Mobility on Foam Roller

CrossFit 619 San Diego

Wednesday

1. 4 x 25 GHD Sit Ups

2. 3 x 15 Handstand Push Ups

3.  5 x 30 second L Sit Hold

Power/Strength Development

7 x 2 Push or Split Jerk Level 1

7 x 5 Military or Push Press Level 2,3

 

EMOM 10 Minutes

8 Heavy Barbell Rows Even

1-2 Rope Climbs Odd

Rest 3 Minutes

EMOM 10 Minutes

12 Chest to Bar Pull Ups

8 Box Jumps 30/24”

X.  5 x 3 Clean Pull at 80% of 1 RM

Y. 1 Mile Run for Time

Z. Dynamic Flexibilty for 10 Minutes

crossfit 619 san diego

Thursday

EMOM 10 Minutes

6 Handstand Push Ups Even

12 Pistols Odd

Rest 3 Minutes

EMOM 10 Minutes

10 Wall Balls Even

10 Burpees Odd

Rest 3 Minutes

EMOM 10 Minutes

15 Sit Ups Even

15 Double Unders Odd

Rest 3 Minutes

2000 Meter Row

CrossFit 619

Friday

1. 5 x 5 Bench Press

2. 3 x 8 Weighted Dips

3. 5 x 3 Front Squats

Strength

EMOM  20 Minutes

8 Push Press Even Level 1 175/115 Level 2 155/105 Level 3 135/95

8 Back Squats Odd

CrossFit 619 WOD

5 Rounds

10 Thrusters 95/65 Level 2 85/55 Level 3 75/35

10 Alternating Reverse Lunges Barbell in Front Rack

200 Meter Run

 

X. 4 X 25 GHD Sit Ups

Y.  4 X 10 Double Unders + 10 Double Crossovers

Z. 20 Minutes of Mobility

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