16 September 2013 | 619

16 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)

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