29 September 2014 at CrossFit 619 | 619

29 September 2014 at CrossFit 619

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Monday

 

Supplemental Strength
6 x 1 Back Squat @ 85 – 95 %
6 x 1 Overhead Squat @ 85 – 90 %
5 x 1 Push Jerk @ 80 – 85 %
Supplemental Gymnastics
5 x 1 Pull Over + 1 Bar Muscle Up
1 x Max Rep Pull Ups

Strength

Superset

  • Front Squat
  • 5 x 5
  • Handstand Push Ups
  • 5 x 7
  • Every 4 Minutes

 

Superset

  • GHD Sit Ups
  • 3 x 20 (15)
  • Chin Ups
  • 3 x 10
  • Every 2:30 Minutes

 

Workout of The Day

10-8-6-4-2

  • Strict Pull Ups
  • Front Squats 205/135 165/105
  • Wall Balls

 

Supplemental Endurance
4 x 1000 Meters with 3 Minute Rest Intervals

 

 

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