We Build Better Athletes | 619

CrossFit 619 18 March 2013


Monday

Power Development

EMOM 2 Position Hang Power Snatch 10 x 1+1 @ 50% to 80% of 1RM
EMOM 2 Position Hang Clean 10 x 1+1 @ 50% to 80%

Strength

Front Squat 5 x 3 @85 to 95% of 1Rm
Gymnastics Pull Overs and Skin the Cat Skillwork

CrossFit 619 WOD
10 Minute AMRAP
10 Overhead Squat Level 1 115/95 , Level 2 95/65 , Level 3
10 Toes to Bar
10 Kettlebell Swings 2.0/1.5

Tuesday

Power Development

Split Jerk 8 x 2 @ 65 to 85% of 1RM
Every 2 Minutes 4 x 2 Every 3 Minutes 4 x 2

Strength

Bench Press 8 x 3 @ 82.5 to 92.5%
Gymnastics Bar Kipping and Bar Muscle Ups Skillwork

CrossFit 619 WOD

3 Rounds
5 Wall Walks
7 Shoulder to Overhead Level 1 155/95 Level 2 135/85 Level 3 95/65
9 Dips
400 Meter Run

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