CrossFit 619 | We Build Better Athletes | 619

22 – 26 July 2013 at CrossFit 619

Monday

WOD #1 Power

10 Minute EMOM
1 Hang Power Snatch + 1 Power Snatch

WOD #2 Power/Strength

CrossFit Football WOD “CrossFit Disco”

10-9-8-7-6-5-4-3-2-1
Power Cleans @ 75% Bodyweight
Pull Ups

WOD #3 Stamina (Optional)

3 Rounds for Time
500 Meter Row
400 Meter Run

Tuesday

10 Minute EMOM
4 Handstand Push Ups
6 Pistols

Strength

Super Set with 4 to 5 Minute Rest Intervals (Work on your Mobility)
Bench Press 5 x 6
Front Squat 5 x 6

Superset
Ring or Bar Dips 3 x 10
Back Squat 3 x 10

CrossFit 619 WOD

7 Minute AMRAP
5 Thrusters 115/75 Level 2 95/65 Level 3 75/45
7 Burpees

Wednesday

CrossFit 619 WOD

Max Unbroken Double Unders

5 Rounds for Time
20 Medicine Ball Push Ups
30 Sit Ups
20 Wall Balls
200 Meter Medicine Ball Run
200 Meter Backwards Run without Medicine Ball

Extensive Mobility Work for Calves, Hamstrings, IT Band, Hip Flexors, Low Back, Pectorals/Anterior Deltoid after The WOD

Thursday

Power
7 x 1 Snatch Pull + 1 Snatch High Pull + Snatch

12 Minute EMOM
7 Strict Pull Ups
7 Kettlebell Power Swings

10-9-8-7-6-5-4-3-2-1
Overhead Squats Level 1 95/65 Level 2 75/55 Level 3 65/35
Box Jumps 30/24

Friday

Split Jerk/Push Jerk Skillwork

Power 7 x 1 Clean and Jerk

CrossFit 619 WOD

3 Rounds
10 Shoulder to Overhead
40 Double Unders

then 500 Meter Row

2 Minute Rest

Repeat The Above cycle twice

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