25-26-27 March 2013 | 619

25-26-27 March 2013

Monday

2 Position Clean 10 x 1+1 @ 50% to 80%

Strength

Front Squat 5 x 2,4,6 @85 to 95% of 1Rm for Level 1
Gymnastics Pull Overs and Skin the Cat Skillwork

CrossFit 619 WOD
8 Minute AMRAP
2 Thrusters 115/75
2 Chest to Bar Pull Ups
4 Thrusters
4 Chest to Bar Pull Ups
6 Thrusters
6 Chest to Bar Pull Ups
8 Thrusters
8 Chest to Bar Pull Ups
10 Thrusters
10 Chest to Bar Pull Ups
12 Thrusters
12 Chest to Bar Pull Ups
14 Thrusters
14 Chest to Bar Pull Ups
16 Thrusters
16 Chest to Bar Pull Ups
18 Thrusters
18 Chest to Bar Pull Ups
20 Thrusters
20 Chest to Bar Pull Ups

Tuesday

Power Development

Split Jerk 12 x 1 @ 65 to 85% of 1RM

Strength

Bench Press 5 x 4 @ 82.5 to 92.5%
Gymnastics Bar Kipping and Bar Muscle Ups Skillwork

10 Minute AMRAP
10 Kettlebell Snatches 1.5/1.0
10 Wall Balls
10 Hand 2 Hand Kettlebell Swings

Wednesday

Windmill Skillwork

Back Squats 5 x 3,6,9 4 Minute Rest Intervals

2 Minute Rest Intervals
T Bar Row 3 x 8
Pendlay Row 3 x 8
Barbell Row 3 x 8
Romanian Deadlifts 3 x 8

CrossFit 619 WOD

10 Rounds
15 Double Unders
15 Sit Ups

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