17 -21 June CrossFit 619 | 619

17 -21 June CrossFit 619

Monday

Power Development

7 x 2 Position Hang Power Snatch

then Find your 8 Rep Max OHS

4 X 8 OHS + 12 Toes to Bar

CrossFit WOD “Nancy

5 Rounds
400 Meter Run
15 Overhead Squat 95/65, L2 75/55, L3 65/45

Tuesday

Power Development

7 x 2 Position Hang Clean

WOD #1

Every 2 Minutes x 5

3 Muscle Ups Rings or Bar or 3 Box Jumps 30/24”
5 Handstand Push Ups
7 Strict Pull Ups

WOD #2

5 Rounds
15 Wall Balls
10 Pull Ups
5 Cleans 205/125, 185/105, 155/85

Wednesday

Strength
Superset
8 x 8 Bench Press
8 x 8 Back Squat
4 Minute Rest Intervals

Freddie’s Revenge

5 Rounds
5 Push Jerks 185/125 Rx, L2 155/105, L3 135/85
10 Burpees

Thursday

Hero WOD “The Chief”

Max Rounds in 3 Minutes
Repeat for 5 Cycles
Rest 1 Minute Between Cycles

3 Power Cleans 135/95
6 Push Ups
9 Squats

Friday

Push Press Skillwork

Hero WOD “Jonny Boi”

50 Sit Ups
21 Strict Pull Ups
21 Push Press 95/65
400 Meter Run
15 Strict Pull Ups
15 Push Press 115/75
800 Meter Run
9 Strict Pull Ups
9 Push Press 135/85
1 Mile Run
50 Sit Ups

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