28 -1st Last Week of October | 619

28 -1st Last Week of October

We will be going through a MAJOR STRENGTH for CrossFit cycle in the month’s of November and December and encourage our strength oriented athletes to arrive early to ensure that the proper rest intervals are hit. For all of our Endurance/Fat Burning Cardio Junkies please stay after class to hit the fat-burning stairmaster and hit our weekend TEAM WOD to ensure that your fat burning goals are being met.

Our Competitor Crew crushed it at The Clash of The CrossFitters over the weekend and we are so very proud of their placing. For a Community Gym we did exceptionally well, Coach Nikos and I are so proud of you guys. We were by far the most powerful and strong athletes out there. It was great day!!! Special thank you to the Cheerleaders of CrossFit 619!!!

Crossfit 619 san diego

crossfit 619 san diego

Monday

1. Max Reps Handstand Push Ups

2. Max Reps Pull Ups

3. 6 x 1 Snatch Balance 85 – 105% of 1RM

Strength

Back Squat

10 x 10
Strength Sets 3,4,5 @ 80% of 1 Rep Max
Lots of Stretching/Mobility during 4 Minute Rest Intervals

CrossFit 619 WOD

40-30-20-10
Wall Balls
Sit Ups
Run 200 Meters between Rounds

X. Max Reps in 2 Minutes 2 pood American Kettlebell Swings

Y. 2 x 500 Meter Row with 2 Minute Rest Intervals Between

Z. Foam Roller Mobility for 20 Minutes

Tuesday

Olympic Weightlifting for Power Development

Snatch
4 x 1 with 90 second rest intervals then
2 Reps EMOM for 8 Minutes @ 65 to 75%

Strength

Superset Every 5 Minutes for 35 Minutes
7 x 5 (10) Bench Press
7 x 10 Ring Rows
Stretch with Time Remaining

crossfit 619 san diego

B-1 Australian Hero WOD

3 Rounds for Time
400 Meter Run
21 Kettlebell Swings
15 Knees to Elbows
9 Ring or Parallel Bar Dips

Wednesday

1. Shoulder Mobility

2. Hip Mobility

3. Calves Mobility

Clean and Jerk
4 x 1 + 2 with 90 second rest intervals then
2 Clean and Jerk E2MO2M for 10 Minutes

WOD

“Incredible Hulk”

20 Minute AMRAP
5 Deadlifts Rx+ 135/95 Rx 115/70 Level 3
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats

X. 2000 Meter Row

Y. 3 Rounds Every 3 Minutes 400 Meter Run Rest with time remaining

Z. Shoulder and IT Band Mobility

crossfit 619 san diego

Thursday TEAM WOD

1,2,3, Work on your G.O.A.T.S.

WOD Skillwork

Annie Are You Ok? TEAM WOD

42-30-18
Row for Calories
Thrusters 65/45
Med Ball Cleans
Sumo Deadlift High Pulls
Wall Balls
Burpees

X. 4 Rounds Every 3 Minutes 400 Meter Run Rest with time remaining

Y. 4 x 30 GHD Sit Ups

Z. Shoulder Mobility

Friday

1. Max Reps Handstand Push Ups

2. Superset 4 x 16 Pistols with 4 x 8 Pull Ups

3. 20 Box Jumps 30/24”

Strength
Superset Every 5 Minutes for 15 Minutes
3 x 8 Front Squats
4 x 40 Sit Ups
Stretch with Time Remaining

Superset Every 5 Minutes for 15 Minutes
3 x 8 Back Squats
4 x 10 Pull Ups
Stretch with Time Remaining

The Crippler WOD For Time

30 Back Squats Rx 225/155 Level 2 175/115 Level 3 125/85
1 Mile Run

X. Foam Roller for Lower Extremity

Y. 15 Minutes Airdyne or Stairmaster Level 7

Z. LaCrosse Ball Mobility

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