Jaime is going to Regionals!!! | 619

Jaime is going to Regionals!!!

It’s official, Jaime Howe is going to The CrossFit Regionals!

As a Business Woman, Mother, and Athlete she has a very busy schedule and managed to balance everything to achieve her goal. This is awesome!!! How freaking inspiring is this???!!!! This truly is a highlight of my career and I am very proud to share in the accomplishment with my Team at 619. Our great coaches and most of our members played a role in her success and deserve credit for their contributions. I cannot thank you all enough. Thank you so much!!!

Our goal for regionals is to place in the Top 10 for individual female athletes here in Southern California. Jaime will up her cardio a bit and start lifting really heavy this week in preparation for regionals. She has committed to 2 a day training sessions on both Monday and Thursday on top of her normal CrossFit training schedule, being a mom, and playing an integral in her family business. Jaime is super pumped to compete against the top 48 individual female CrossFit athletes here in Southern California at The Del Mar Fairgrounds on the weekend of May 23-25.

Thank you for your continued support 619.

In Health,

Coach CK

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Monday

1. 2 Muscle Ups Every Minute on the Minute x 10

2. Push Jerk 5 x 2 @ 85%

3. AM Cardio for Jaime 5k for Time, 20 Minutes on The Stairmaster

Power

6 x 3 Hang Power Snatch Every :90 Seconds

Strength/Power

Superset
Strict Press
5 x 8
GHD Sit Ups
5 x 15
Every 3 Minutes

Push Press
3 x 8
Toes to Rings or Toes to Bar
3 x 8
Every 2 Minutes

WOD

2 Rounds for Time
15 Hang Power Cleans 185/125# Level 2 145/105 Level 3 115/75
26 Alternating Pistols or 52 Air Squats (Level 2,3)
1000 Meter Row or Run

X. Hip and Low Back Mobility
Y. Shoulder Mobility
Z. 10 Minutes Air Dyne @ 60 %

Tuesday

1. Front Squat 5 x 3
2. Overhead Squat 5 x 1
3. 5 Position Snatch Deadlift 5 x 1

Back Squat
7 x 7 (9)

CrossFit 619 WOD For Time

20 Front Squats 185/125# Level 2 135/95 Level 3 115/75#
15 Pull Ups
15 Burpees
20 Front Squats
15 Pull Ups
15 Burpees
20 Front Squats
15 Pull Ups
15 Burpees

then

800 Meter Jog for Cool Down Not for Time

X. Mobilty for The Lower Extremity
Y. 2K Row
Z. 1 Mile Run

Wednesday

1. Snatch Balance 7 x 1
2. Behind the Neck Press with Snatch Grip 3 x 6
3. Overhead Squat 6 x 3

Power

7 x 3 Hang Power Clean every :90 seconds

CrossFit Benchmark WOD
“Diane”
21-15-9
Deadlifts Rx + 265/185 Rx 225/155 Level 3 175/105
Handstand Push Ups

“Annie”
50-40-30-20-10
Double Unders
Sit Ups

Thursday

1. 7 x 2 Muscle Ups 30 Double Unders Every :90 seconds
2. Run 5k for Time
3. 15 Minutes Stairs

WOD 1

5 x 200 Meter Run + 10 Ring Rows Every 2 Minutes
5 X 400 Meter Run + 15 Wall Balls Every 3 Minutes
5 x 500 Meter Row Every 3 Minutes

Write Down your 200,400,500m Times in your Exercise Journal

then

1 Mile for Time , Colusa Route

Friday

Strength

Overhead Squats
5 x 7 (9)
Toes to Bar
5 x 9
Every 3 Minutes
Back Squats
5 x 7 (9)
GHD Sit Ups
5 x 12
Every 3 Minutes

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

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