21 – 25 October 2013 | 619

21 – 25 October 2013

Monday

Power and Strength Development

Power or Squat Snatch
6 x 3
Overhead Squat
6 x 6

CrossFit 619 WOD

5 Rounds
9 Handstand Push Ups
9 Pull Ups
15 Wall Balls

Tuesday

Strength

Front Squat
5 x 3 (5)
Back Squat
6 x 6 (10)

CrossFit Team Hero WOD “DT”

10 Rounds, I go, You go. 5 Rounds Each

12 Deadlifts 175/120 Level 2 155/110 Level 3 135/100
9 Hang Power Cleans
6 Push Jerks

Wednesday

Power Development

Every 2:00 Minutes for 12:00 Minutes
2 Snatch + 4 Snatch Balance + 6 Overhead Squat @ 50% to 60% of 1 RM

WOD

3 Rounds for Time
22 Double Unders
22 Box Jumps
22 Burpees
22 Sit Ups
800 Meter Run

Thursday

Strength

Super Set Every 3 Minutes
Weighted Dips 5 x 7 (12)
Weighted Pull Ups 5 x 7 (12)

CrossFit Hero WOD “White”

5 Rounds
3 Rope Climbs
10 Toes to Bar
21 Overhead Walking Lunge Level 1 45/25 Level 2 35/15 Level 3 25/10
400 Meter Run

Friday

Power Development

7 x 2 Snatch

WOD

10 HSPU

1 Power Cleans Level 1 185/135 Level 2 155/115 Level 3 135/95#

9 HSPU

2 Power Cleans
8 HSPU

3 Power Cleans
7 HSPU

4 Power Cleans
6 HSPU

5 Power Cleans
5 HSPU
6 Power Cleans
4 HSPU
7 Power Cleans
3 HSPU
8 Power Cleans
2 HSPU
9 Power Cleans
1 HSPU

10 Power Cleans

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