9 December 2014 | 619

9 December 2014

Important Dates to Remember

13 December 619 Christmas Party “12 Bars of Christmas” at SD Brewing Company 12 Noon
20 December 619 Double Under Clinic by Rx Smart Gear
24 January 619 In House Competition 0900am
26 January CK’s 30 Day Nutrition Challenge

Rick Ross The Boss Does CrossFit too!!!

A photo posted by Crossfit 619 (@crossfit619) on

Supplemental Power/Gymnastics/Warm Up WOD
7 x 1 Hang Snatch + 1 Snatch + 1 Overhead Squat
Max Distance Handstand Walk
Warm Up WOD
5 Rounds
3 Muscle Ups
6 Alternating Dumbbell Snatches 70/50
12 Wall Balls 30/18

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Tuesday

Front Squat
5 x 7
Hollow Rocks
5 x 12 (8)
Every 3 Minutes

Back Squat
5 x 10
Strict Toes to Bar
5 x 10 (5)
Every 4 Minutes

Power Clean and Jerk
10 Minutes to Build Up to a Heavy Single

Workout of The Day
13.4 Open Workout 7 Minute AMRAP
3 Clean and Jerk 135/95 115/85 95/65
3 Toes to Bar
6 Clean and Jerk
6 Toes to Bar
9 Clean and Jerk
9 Toes to Bar
12 Clean and Jerk
12 Toes to Bar
15 Clean and Jerk
15 Toes to Bar
18 Clean and Jerk
18 Toes to Bar
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go onto 24, etc.

Supplemental Strength 2
5 Giant Sets Every 3 Minutes
4 x 10 Leg Press
4 x 10 Leg Extensions
4 x 10 Leg Curls
then
3 x 12 Deadlifts

Supplemental Endurance

Rowing Max Pressure Test

2 x 1k w/ 5:00 Rest

2 x 500m w/ 3:00 Rest

2 x 250m w/ 1:30 Rest

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