Humpday | 619

22/23 at CrossFit 619 in San Diego

Congratulations to Analisa and Smitty on their engagement!!! 619 is very happy for your future together and proud to be part of your lives.

Heavy Back Squats at CrossFit 619

Warm Up
5-6 Reps at 70%
5-6 Reps at 80%

Strength Elite/Adv.
Back Squats 7 x 4 @ 85- 90% of 1 Rep Max 3-4 Minute Rest Intervals
During Rest Intervals
1 Rope Climb
2 Hand Stand Push Ups
3 Strict or Weighted Pull Ups
then
Back Squats 3 x 10 @ 75% of 1 Rep Max 3-4 Minute Rest Intervals

Beginners
Back Squats 8 x 8

CrossFit 619 WOD
500 Meter Row Buy In
then 3 Rounds
20 Split Stance Jump Squats
15 Pull Ups
10 Burpees
then
500 Meter Row Cashout after 3 Rounds above

Tuesday
Mobility
Hamstrings

Skillwork
Squat Clean

WOD #1
2 Squat Cleans Every Minute On the Minute for 8 Minutes

Strength
Every 2 Minutes for 10 Minutes
5 x 10 Romanian Deadlifts
Superset
5 x 15 Sit Ups

WOD #2
5 Rounds
8 Deadlifts L1 315/205 (L2 245/165) (L3 175/125)
24 Double Unders

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