3-4-5 March 2014 at CrossFit 619 | 619

3-4-5 March 2014 at CrossFit 619

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Monday

1. 10 x 1 Pull Over
2. 5 x 1 Skin the Cat
3. 15 Minutes Shoulder Mobility PVC, LaCrosse Ball, Indian Clubs, Bands

Strength
Giant Set
Back Squat
6 x 6 (9)
Strict Toes to Bar
6 x 6
Toes to Rings
6 x 12
Every 4 Minutes

3 x 2 Front Squats
3 x 25 GHD Sit Ups
or
3 x 20 Walking Lunges 95/65 75/55 65/45

3 Rounds
12 Overhead Squats (Front Squats for Open Athletes)
95/65 75/55 55/35
12 Ring Rows
24 3 Count Bicycles
1 Rope Climb
then
2000 Meter Run

X. 1000 Meter Row x 2
Y. IT Band Mobility
Z. Foam Roller Calves

Tuesday

1. 5 x 3 Deadlift @80%
2. 5 x 5 30 Inch Box Jumps
3. 4 x 7 Strict Handstand Push Ups

Strength

Barbell Row
6 x 8
Wall Balls
6 x 15 (12)
Every 3 Minutes

WOD 1
5 Rounds for Time
9 Thrusters 100/70 Level 2 75/45 Level 3 45/35
9 Strict Pull Ups

WOD 2
3 Rounds
10 Box Jumps
15 Burpees
20 Wall Balls
400 Meter Run

X. 500 Meter Row x 2
Y. 20 Minutes Stairmaster
Z. Foam Roller Lats, Traps, and LaCrosse Ball for Rhomboids

Wednesday

1. 3 x 15 Toes to Rings
2. 2 x 10 KB Snatch
3. 5 x 3 Back Squat @ 80%

3 Rounds
5 Handstand Push Ups
10 Toes to Bar
15 GHD Sit Ups
20 Kettlebell Swings
25 Double Unders

4 Rounds
800 Meter Run
500 Meter Row

X. Calf Mobility
Y. Hamstring Mobility’
Z. Low Back Mobility

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