CrossFit 619 January 27 – 31 | 619

CrossFit 619 January 27 – 31

Very Cool!!!

Monday

1. 5 x 5 Overhead Squat
2. 5 x 8 Behind the Press with a Snatch Grip
3. 5 x 8 Close Grip Bench Press
4. 5 x 8 Incline Bench Press

Strength

Superset
Back Squat
5 x 5 (8)
Toes 2 Bar
5 x 10
Every 3 Minutes

Superset
Back Squat
3 x 8 (12)
GHD Sit Ups
3 x 15
Every 2 Minutes

CrossFit Hero WOD “Jack”

20 Minute AMRAP
10 Push Press 115/75 Level 2 95/65 Level 3 75/55
10 Kettlebell Swings 1.5/1.0
10 Box Jumps 24/20

Rx+ 135

X. 1000 Meter Row x 3 with 3 Minute Rest Intervals
Y. 2 Mile Run
Z. 50 Unbroken Double Unders

Tuesday

1. Single arm Row 4 x 8 L/R
2. T Bar Row 4 x 8
3. High Row 4 x 8

Power

20 Minutes
2 Power Cleans Every Odd Minute
1 Pullover + 1 Bar Muscle Up Every Even Minute

Strength
10 Minutes to Find your 1 Rep Max Deadlift

WOD

80 Double Unders
60 Butterfly Sit Ups
40 Pistols
30 Pull Ups
50 Wall Balls
30 Pull Ups
40 Pistols
60 Butterfly Sit Ups
80 Double Unders

X. 2000 Meter Row x 2 with a 4 Minute Rest Interval
Y. Every 3 Minutes 400 Meter Run with 10 Wall Balls x 5 Write down your 400 Meter Time for Every Round
Z. 50 Burpees for Time

Wednesday

1. 10 x 1 Split Jerk from The Jerk Boxes
2. 10 x 1 Snatch Deadlift
3. 10 x 1 Snatch Pulls

20 Minutes Every Minute on The Minute
2 Push Jerks from The Rack Odd Minutes
12 GHD Sit Ups Even Minutes

WOD

20 Handstand Push Ups
50 Double-Unders

15 Front Squats Squats 135/95 Level 2 115/75 Level 3 95/65
30 Box Jumps 30/24
15 Front Squats 135/95 Level 2 115/75 Level 3 95/65
50 Double-Unders

20 Handstand Push Ups

X. 50 8 Count Body-Builders for time
Y. 200 3 Count Flutterkicks
Z. 50 Push Ups

Thursday

1. 5 x 3 Weighted Pull Ups
2. 5 x 8 V Grip Pull Ups Strict Forehead to the bar for a 1 Count
3. 5 x 12 Ring Rows

WOD 1

500 Meter Row
20 Burpee Pull Ups
20 Sit Ups
1000 Meter Row
30 Burpee Pull Ups
30 Sit Ups
2000 Meter Row
50 Burpee Pull Ups
50 Sit Ups

WOD 2
400 Meter Run x 8
Every 3 Minutes

X. Foam Roller Mobility
Y. VooDoo Floss Shoulders
Z. 2 Mile Run

Friday

1. 5-5-3-3-1-1-1 Back Squat
2. 2 x 20 Pistols L/R
3. Skin The Cat

Overhead Squat
5 x 8
Every 3 Minutes

Front Squat
5 x 8
Every 3 Minutes

WOD
20-18-16-14-12-10
Wall Balls
Kettlebell Swings 1.5/1.0
Double Unders

200 Meter Run Between Rounds

X. 1 Mile Cool Down
Y. 20 Minutes Stairmaster
Z. Foam Roller Mobility

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