22 December 2014 | 619

22 December 2014

IMG_1783Thank you to everyone who attended The Double Under Clinic by Rx Smart Gear. If you missed it , go to their website and sign up for the next clinic at CrossFit Murrieta on January 10th.

Holiday Schedule:

Christmas Eve 9am

Closed on Christmas

New Year’s Eve 9am

New Year’s Day 12 Noon

 

Monday Supplemental Power/Strength 9 x 1 Snatch + 1 Overhead Squat 3 x 2-6 Ring Muscle Ups 3 x 6 Behind the Neck Press with Snatch Grip 6 x 6 Push Press 5 x 10 Seated Dumbell Press 5 x 10 Close Grip Bench Press   Power   8 x 1 Hang Power Snatch + 1 Hang Snatch (Level 1) or 8 x 2 Hang Power Snatch (Level 2,3) Every Minute on The Minute x 8   Workout of The Day   6 Minute AMRAP 3 Power Snatches 95/65 85/55 75/45 3 Box Jumps 24/20 6 Power Snatches 6 Box Jumps 9 Power Snatches 9 Box Jumps add 3 Reps to every round…   Rest 3 Minutes and Drop The Weight on The Bar 10 pounds   3 Minute AMRAP 3 Power Snatches 85/55 75/45 65/35 3 Box Jumps 6 Power Snatches 6 Box Jumps 9 Power Snatches 9 Box Jumps add 3 Reps to every round   Supplemental Endurance   1000 Meter Row 400 Meter Run 1000 Meter Row   Tuesday

 

3 rep max PR Back Squat for Coach Katie 10 x 3 #mikeburgener then “Angie” #crossfit #chriskeithprogramming #619strong

 

A video posted by Crossfit 619 (@crossfit619) on

 

Supplemental Power/Strength

6 x 2 Hang Cleans + 2 Front Squats

6 x 1 Clean

3 x 20 Front Rack Walking Lunges

3 x 10 Leg Press

5 x 10 Romanian Deadlifts

5 x 10 Leg Curls

2 x 10 Leg Extensions

1 x 21 Leg Extensions

 

Strength

Every Minute on The Minute x 16

Even: 8 Front Squats @ 80 % of 1 Rep Max

Odd: 12 GHD Sit Ups

 

CrossFit Benchmark WOD “Angie”

100 Pull Ups

100 Push Up

100 Sit Ups

100 Squats

 

or “Another Side of Angie”

 

5 Rounds

20 Pull Ups

20 Push Ups

20 Sit Ups

20 Squats

 

Supplemental Endurance

 

10 Rounds for Total Distance

1:00 on :30 off

 

Wednesday

 

“12 Days of Christmas WOD”

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