24 – 28 June 2013 at CrossFit 619 | 619

24 – 28 June 2013 at CrossFit 619

Monday

Strength

5 x 8 Pendlay Row

5 x 8 Barbell Row

CrossFit WOD “Cindy”
20 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Squats

WOD #2
Row 500
Run 400
Row 500

Tuesday

Strength

4 Minute Rest Intervals!!!

Level 1
5 x 5 Back Squat Rest as Needed
3 x 8 Front Squat Rest as Needed

Level 2,3
4 x 8 Back Squat
Super Set with 20 GHD Sit Ups + 15 Toes to Rings + Internal Rotation Flexibility + External Rotation Strengthening

4 x 8 Front Squat
Super Set with 8 Handstand Push Ups + Shoulder Mobility

WOD

4 Minute AMRAP Wall Balls 20/14#
3 Minute AMRAP Kettlebell Swings 1.5/1.0
2 Minute AMRAP Double Unders

Wednesday

Power Development

2 Position Hang Power Snatch 10 Minute Every Minute on the Minute EMOM

CrossFit Hero WOD “Lumberjack 20”

20 Deadlifts 275/185 225/155 185/135
400 Meter Run
20 Kettlebell Swings 2.0/1.5
400 Meter Run
20 Overhead Squats
400 Meter Run
20 Burpees
400 Meter Run
20 Chest 2 Bar Pull Ups
400 Meter Run
20 Box Jumps
400 Meter Run
20 Squat Cleans 95/65

Thursday

Strength

4 Minute Rest Intervals

5 x 10 Bench Press
5 x 10 Weighted Dips

CrossFit Hero WOD “Rahol”

12 Minute AMRAP
12 Box Jump 24/20″
6 Thruster 95/65
6 Bar-Facing Burpees

Friday

2 Position Hang Clean 6 Minute Every Minute on the Minute

CrossFit Regionals WOD 2012

17 Minute AMRAP
2000 Meter Row
50 Pistols
30 Hang Power Cleans 225/135

WOD #2 USD Loop

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