2 – 6 December 2013 | 619

2 – 6 December 2013

Monday

1. 5 x 3 Overhead Squat
2. Max Rep HSPU
3. 30 Alternating Pistols

Strength

Back Squat

5 x 5 (8)

Front Squat

3 x 8 (10)

WOD

30-20-10
Overhead Lunges 45/25
Wall Balls
Sit Ups

X. 3 x 20 GHD Sit Ups
Y. 40 Unbroken Double Unders
Z. 500 Meter Row

Tuesday

1. 3 x 10 Dumbell Snatch L/R
2. 5 x 3 Incline Bench Press
3. Max Rep Pull Ups

Strength

Bench Press
5 x 5 (8)

Strict Press
3 x 8 (10)

WOD

3 Rounds
10 Shoulder to Overhead 175/115 155/105 135/95
20 Kettlebell Swings 2.0/1.5
30 Air Squats
400 Meter Run

X. 3 x 25 GHD Sit Ups
Y. 2000 Meter Row
Z. 1 Mile Run

Wednesday

Strength

Front Squat

5 x 5 (8)

Overhead Squat

3 x 8 (10)

WOD
CrossFit 619 Disco

10-9-8-7-6-5-4-3-2-1
Power Clean 205/135 175/115 155/95
Pull Ups

X. 400 Meter Run + 15 Box Jumps every 3 Minutes x 3
Y. 500 Meter Row + 15 Burpees every 3 Minutes x 3
Z. 20 Minutes Myo Fascia Release

Thursday

WOD #1

3 Rounds
10 Ring Rows
15 Burpee Box Jumps
20 Double Unders
400 Meter Run

Friday

Power/Strength

5 x 3 Power Cleans + 5 Front Squats
Every 3 Minutes

5 x 3 Power Snatches + 8 Overhead Squats
Every 3 Minutes

WOD

5 Rounds
5 Bar Muscle Ups or Strict Pull Ups
10 Handstand Push Ups
15 Sit Ups

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