31 March – 4 April 2014 | 619

31 March – 4 April 2014

Monday

Strength

Pull up Complex

5 sets of:

5/3 weighted Pull ups – place dumbbell between legs, drop it after final rep w/o coming off the bar.
5 Strict Pull ups
5/7 Kipping Pull ups

The goal is to complete the 15 reps without coming off the bar. If you can do that increase the weight of the first 3 reps.

5 x 15 GHD Sit Ups

Every 4 Minutes

Every Minute on the Minute x 10
Even 8 Barbell Roll Outs
Odd 8 Pendlay Rows

CrossFit Benchmark WOD “Helen”
3 Rounds for Time
400 Meter Run
21 Kettlebell Swings 1.5/1.0
12 Pull Ups

Tuesday

Strength

Back Squat
7 x 8
Every 3 Minutes

Back Squat
1 x 20 Reps Level 225/155 Level 2 185/135 Level 3 135/95

Romanian Deadlifts
4 x 8
Every 2 Minutes

WOD
3 Rounds
20 Overhead Walking Lunges
40 Sit Ups
400 Meter Run

Wednesday

Power

7 x 2 Push Jerk + 1 Split Jerk or
5 Push Press
Every 90 seconds

CrossFit Hero WOD “Nate”
AMRAP 20:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 70/53#

Thursday

Power

9 x 1 Power Clean + 1 Squat Clean
Every :90 seconds

Every Minute on the Minute x 15
Minute 1 – 5 Wall Balls 20/16 + 5 Squat Cleans 135/95
Minute 2 – 5 Wall Balls 20/16+ 5 Toes to Bar
Minute 3 – 5 Wall Balls 20/16 + 8 /5 Strict Pull Ups
Repeat Pattern x 5

WOD
4 Rounds
500 Meter Row
10 Lateral Burpees over The Rower

Friday

Benchmark WOD “Grace”
30 Clean and Jerks for Time 135/95

Superset
Front Squats
7 x 8
Bench Press
7 x 8
Every 3:30

CrossFit 619 WOD
15-12-9-12-15
Kettlebell Swings 70/53#
Box Jumps 24/20″
Toes to Bar

120_crossfit619

Comments

comments

Leave a reply

Your email address will not be published. Required fields are marked *