CrossFit 619 | 619

4-8 March CrossFit 619 in San Diego

Be a great member of our Community at CrossFit 619

Arrive early and stay late. Cheer, clap, and encourage others. Anything less is to cheat yourself of the experience, and to rob others of the gift of your presence and support as part of the community at CrossFit 619.

Monday

Hang Power Clean Skillwork

CrossFit Workout of the Day

“Incredible Hulk”

20 Minute As Many Rounds As Possible (AMRAP)

5 Deadlifts Level 1 Rx+ 135/95 Level 2 Rx 115/70 Level 3 95/55
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats

Rest 3 Minutes

WOD 2

1 Mile Run

Tuesday

Skin the Cat and Turkish Get Up Skillwork

2010 CrossFit Games Event 2 Part A

Run 1200 Meters
63 Kettlebell Swings 1.5/1.0
36 Pull Ups
Run 800 Meters
42 Kettlebell Swings
24 Pull Ups
Run 400 Meters
21 Kettlebell Swings
12 Pull Ups

Wednesday

Rowing Skillwork

21-15-9
Row for Calories
Thrusters 65/45
Med Ball Cleans
Sumo Deadlift High Pulls 65/45
Wall Balls 20/14
Burpees

Rest 3 Minutes

WOD 2

1 Mile Run

Thursday

Find your 1 Rep Max Dumbell Snatch
Find your 1 Rep Max Dumbell Clean and Jerk

4 x 8 T Bar Row
4 x 8 Pendlay Row
4 x 8 Single Arm Row

CrossFit 619 WOD

50-35-20
Pistols
Sit Ups
Double Unders

Friday

Back Squats 5 x 5 (8 Reps for Level 2,3)

CrossFit Hero WOD

“White”

5 Rounds for Time
3 Rope Climbs
10 Toes to Bar
21 Overhead Walking Lunges 45/25
Run 400 Meters

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