18-22 November 2013 | 619

18-22 November 2013

Holiday Schedule

11/28 Thanksgiving
8am Power and Strength Development – All Levels
9am Team WOD

11/29 Day After Thanksgiving
8am Power and Strength Development – All Levels
9am Team WOD
5pm CrossFit All Levels

12/14 CrossFit 619 HOLIDAY PARTY – 12 Bars of Christmas ANNUAL PUB CRAWL

San Diego Brewing Company is where this years pub crawl starts. We usually depart the 1st bar at 1pm
Noon til Whenever

Monday

Strength

Superset
Back Squats
10 x 10
Strict or Weighted Pull Ups
10 x 5

WOD 1
7 Minute AMRAP
2-4-6-8-10-12-14-16-18….
Power Snatches Level 1 95/65 Level 2 85/55 Level 3 75/45
Burpees

WOD 2
2 Rounds
500 Meter Row
400 Meter Run

Tuesday

Power

Power Clean Skillwork

20 Minutes
Odd 2 Power Cleans Level 1 205/135 Level 2 185/115 Level 3 155/95
Even 10 Games Standard Box Jumps 24/20”

6 Rounds for Time
20 Double Unders
20 Kettlebell Swings
400 Meter Run

Wednesday

Power

Clean and Jerks

7 X 1 + 2
1 Power Clean
2 Split Jerks

WOD

30 Overhead Squats Level 1 95/65 Level 2 85/55 Level 3 75/45
30 Toes to Bar
20 Overhead Squats
20 Toes to Bar
10 Overhead Squats
10 Toes to Bar

Thursday

Strength

5 x 10 Pendlay Row
5 x 15 Wall Balls
4 Minute Rest Intervals

Superset
5 x 10 Barbell Row
5 x 20 Ab Mat Sit Ups
3 Minute Rest Intervals

WOD #1
200 Meter Run
15 Handstand Push Ups
15 Chest to Bar Pull Ups
400 Meter Run
15 Handstand Push Ups
15 Chest to Bar Pull Ups
600 Meter Run
15 Handstand Push Ups
15 Chest to Bar Pull Ups
800 Meter Run

Friday

Power
5 x 2 Clean and Jerk
Every 2 Minutes

Superset
8 x 8 Back Squat
8 x 8 Toes to Bar
Hip Flexor and Back Stretches
Every 4 Minutes

11.2 Open WOD

AMRAP 15:
9 Deadlifts Level 1 Rx+ 175/115 Level 2 Rx 155/105 Level 3 135/95
12 Hand Release Push-ups
15 Box Jumps

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