23 – 27 September 2013 | 619

23 – 27 September 2013

1. Handstand Walk for Max Distance

2. 2 Sets of 3 – 6 Ring Muscle Ups Rest as Needed

3. Junkyard Dog and Burgener Warm Ups

2 Position Hang Power Snatch and Hang Power Clean Skillwork
Mid Thigh and Above the Knee

WOD #1

2-4-6-8-10
Strict Pull Ups
Hang Power Snatch Level 1 135/95 Level 2 115/85 Level 3 95/65

WOD #2
2-4-6-8-10
Strict Pull Ups
Hang Power Clean Level 1 205/135 Level 2 185/115 Level 3 135/95

X. Superset
5 x 5 Bench Press
5 x 20 GHD Sit Ups
Rest 4 Minutes Between Supersets

Y. WOD # 3
3 Rounds
400 Meter Run
21 KBS 2.0/1.5
12 Dips

Z. 2 x 50 Drop Set Tricep Rope Extensions Rest as Needed

Tuesday

1. 4 x 10 Strict Toes to Bar

2. 6 Cartwheels L/R

3. 8 x 1 Rope Ascents

Strength

5 x 8 Back Squats
4 x 5 Front Squats

CrossFit 619 WOD

10 Reverse Lunges Alternating Level 1 115/85 Level 2 95/65 Level 3 75/55
10 Toes to Bar
200 Meter Run
20 Reverse Lunges
20 Toes to Bar
200 Meter Run
30 Reverse Lunges
30 Toes to Bar
200 Meter Run

X. 90 Wall Balls for Time

Y. Foam Roller Mobility for The Lower Extremity

Z. 2 X 2000 Meter Row

Wednesday

1. 5 x 3 Bench Press

2. 5 x 5 Weighted Dips

3. 5 x 5 Weighted Pull Ups

10 x 1 Clean and Jerk

“DT”
Five rounds for time of:
12 Deadlift 155/105 Level 2 135/95 Level 3 115/75
9 Hang Power Cleans
6 Push jerks

X. 4 x 25 GHD Sit Ups

Y. 3 Rounds for Time
400 Meter Run
21 Kettlebell Swings
12 Pull Ups

Z. 1000 Meter Row

Thursday

WOD #1

10-9-8-7-6-5-4-3-2-1

Handstand Push Ups
Box jumps 24/20
Toes to Bar

WOD #2

10-9-8-7-6-5-4-3-2-1

Double unders
Wall Balls
Sumo deadlift high pull 95/65

WOD #3

1 mile run
2000 Meter Row
Friday

7 x 2 Snatch

WOD #1
9 Thrusters 95/65
9 Pull Ups

WOD #2

21-15-9
Burpee Box Jump Overs
Row for Calories

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