CrossFit 619 | We Build Better Athletes | 619

29 July through August 2nd

Monday
Handstand/Handstand Walk Skillwork

Power Development
Power Snatch 5 x 2

CrossFit 619 WOD
5 rounds

5 Power Snatches (135,95)

10 Burpees

40 Double Unders
Level 2-(115,75)

Level 3- (95,65)

Tuesday

Strength

Superset

Front Squat
Weighted Dips

8-6-4-2-2-2-2-2

WOD #1
7 Minute AMRAP 7 Pull Ups 7 Ring or Bar Dips

Rest 5 Minutes to work Mobility then:

WOD #2
7 Minute AMRAP
5 Thrusters (115,75)
7 Toes to Bar
Level 2-(95,65)
Level 3- (65,35)

Rest 3 Minutes then:

WOD #3
3 Minute AMRAP 
Wallclimbs

Wednesday

Power Developement 8 x 1 Clean

Take 15 minutes to build up to a 
1 RM Clean
(Squat Clean or Power Clean are acceptable)

WOD 
5 Rounds

13 Burpee Lateral Bar Hops

13 Squat Cleans (135/95)
Level 2 – (115,80)

Level 3 – (95,65)


Thursday

Strength

Back Squat
5 x 3 (5,8)

WOD


4 Rounds

15 Kettlebell Swings (2/1.5)

10 Front Squats (135,95)
Level 2 (115,75) (1.5/1)

Level 3 (95,55) (1.25/26lbs)

Friday

Power Development

Split Jerk 7 x 2

“Hope”

Three rounds of:

Burpees

Power Snatches (75,55)
Box jumps (24,20)

Thrusters (75,55)

Chest to bar Pull-ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
Scaled – (55/35)

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