7-11 October 2013 CrossFit 619 | 619

7-11 October 2013 CrossFit 619

crossfit san diego

Monday

1.Not for Time

3 Rounds
21 GHD Sit Ups
15 Foot Handstand Walk
9 Pistols

2. 5 x 3 Overhead Squats Rest as Needed

3. 4 x 8 Strict Toes to Bar Rest as Needed

Strength

Back Squats
7 x 5 @ 60,65,75,80,85,90,90 %
Back Squats
7 x 10 @ 70 to 82.5%

CrossFit Football WOD “JAYBIRD”

5 Rounds
3 Power Snatches at 70% Bodyweight
5 Handstand Push Ups
7 Box Jumps 24/20

X. B-1 Australian Hero WOD
3 Rounds
400 Meter Run
21 KBS 1.5/1.0
15 Knees to Elbows
9 Ring Dips

Y. 2000 Meter Row

Z. 800 Meter Run

crossfit san diego

Tuesday

1. 5-4-3-2-1
Muscle Ups
Big Burpee Box Jumps 30/24

2. 5 x 5 Bench Press

3. 5-4-3-2-1
Pull Overs
Handstand Push Ups

Power Development

Clean & Jerk
3 + 1 @ 60%
3 + 1 @ 70%
3 + 1 @ 75% x 3

CrossFit Football WOD “CrossFit Disco”
10-9-8-7-6-5-4-3-2-1
Power Clean @ 75% Bodyweight
Pull Ups

X . 5 X 8 Ring Rows

Y. 5 x 20 Sit Ups and Push Ups

Z. 50 KBS + 50 Double Unders

crossfit san diego

Wednesday
1. 5 x 5 Behind the Neck Strict Snatch Press @65%

2. 5 x 3 Snatch Deadlift @70%

3. 5 x 3 Clean Pull @80%

Power Development

Power Snatch & Snatch Push Press + Overhead Squat
3 + 3 + 3 @ 60%
3 + 3 + 3 @ 65%
3 + 3 + 3 @ 70%

CrossFit 619 WOD

10-9-8-7-6-5-4-3-2-1
Front Squats Level 1 185/135 Level 2 155/115 Level 3 135/95
Ring Dips (Bar Dips for Level 2,3)

X. 1 Mile Run

Y. 100 Sit Ups

Z. 3 x 500 Meter Row 2 Minute Rests

crossfit san diego

Thursday

1. 5 x 2 Clean Pulls @ 70%

2. 5 x 2 Clean High Pulls @ 70%

3. 5 x 1 Cleans at 80% Rest as need on 1.2. and 3

Power Development

Power Clean & Front Squat + Jerk
1 + 3 + 3 @ 60%
1 + 3 + 3 @ 65%
1 + 3 + 3 @ 70%

11.5 OPEN WOD

20 Minute AMRAP
5 Power Cleans 145/100
10 Toes to Bar
15 Wall Balls 20/14

crossfit san diego

Friday
10 x 2 Power or Split Jerk
@ 50,60,70,80,82.5,85.5,87.5,90,90,90

CrossFit Benchmark WOD “Mary” or Cindy

Mary
5 Handstand Push Ups
10 Pistols
15 Pull Ups

or

Cindy
5 Pull Ups
10 Push Ups
15 Squats

X. USD Loop

Y. 5k

Z. 2 x 1000 Meter Row 1 Minute Rest

crossfit san diego

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