Humpday through Friday at 619 | 619

Humpday through Friday at 619

Wednesday

1. 5 x 5 Push Press

2. 10 Handstand Push Ups

3. Shoulder Mobility

Power Development

Power Snatch
7 x 1

Clean and Jerk
7 x 1

Strength

Bench Press
10-8-6-4-2
%75-80-85-90-95
Find your 2 Rep Max

WOD
Toes to Bar
10-9-8-7-6-5-4-3-2-1
Dips
1-2-3-4-5-6-7-8-9-10

X. 3 x 10 French Press

Y. 3 x 15 Bench Dips

Z. 3 x 20 Ghd Sit Ups

Thursday

1. 5 x 5 Front Squats

2. 3 x 3 Deadlifts

3. 6 x 1 Handstand to Forward Roll

Skillwork

Handstand Push Ups
Pistols
Double Unders

CrossFit Benchmark WOD

“Cindy” 20 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Squats

OR

CrossFit Benchmark WOD

“Mary” 20 Minute AMRAP

5 HSPU
10 Alternating Pistols 5 on each side
15 Pull Ups

X. Baby Flight Simulator
5-10-15-20-15-10-5
Unbroken Double Unders

Y. Below Knee Mobility

Z. Shoulder Mobility

Friday

1. 3 x 18’ Handstand Walks

2. Spend 10 Minutes on PVC Mobility, Skin the Cat and Gorilla Complex

3. 4-3-2-1
Pull overs
Bar Muscle Ups

Skillwork

Military Press> Push Press> Push Jerk> Split Jerk

Hang Power Clean> Powerclean

CrossFit 619 WOD

3 Rounds for Time
8 Power Cleans 205/135 Level 2 185/115 Level 3 155/95 Level 4 135/85 Level 5 115/75
18 Wall Balls 20/14

Comments

comments

3 Comments

  1. Chris Keith | September 5, 2013 at 11:41 am
     

    Comment on your stats

    Reply
  2. Scott | September 5, 2013 at 1:15 pm
     

    Solid class today as always! Cindy was fun. 20+15

    Reply
  3. Chris Lynch | September 5, 2013 at 2:04 pm
     

    Got up to 235 for the front squat, and hit my 1rm for the deadlift. PR’d Cindy today at 26+3, and finished upthe baby flight sim in 2:30. Feeling strong today, and ready to hit it again tomorrow.

    Reply

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