Monday through Friday | 619

Monday through Friday

Monday

Strength
Back Squat 8×10

CrossFit 619 WOD

21-15-9
Burpees
Kettlebell Swings
Box Jumps

Tuesday

Hang Power Snatch + Hang Squat Snatch
Skillwork

Strength
5×10 Overhead Squat

CrossFit 619 WOD
400 M Run then
21-15-9
Toes 2 Bar
Ab Mat Sit Ups
Wall Balls
then 400 Meter Run

Wednesday

Clean and Jerk Skillwok

CrossFit 619 WOD

5 Rounds for Time

3 Handstand Push Ups
5 L Hang Pull Ups
7 Clean and Jerk 155/95

Thursday

Front Squat 8×10 @ 70 to 80% of 1RM
Barbell Row 4×10
Single Arm Row 4×10
Deadlift 4×10

100 Burpees for Time
then 100 Double Unders for Time

Friday

3 Rounds for Time
Run 400 Meters
Row 500 Meters

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