CrossFit 619 | San Diego Crossfit 619 | 619

Special Announcement for Saturday

CrossFit 619 will be rolling deep at CrossFit Del Mar for the California Affiliate League Competition this Saturday at 4pm to cheer for Nikos, Aleks, Jonathan, Jamie, and Tracey. Show your colors 619 !!!

Monday

Find your 1 Rep Max Squat Snatch Level 1 /Power Snatch Level 2
Level 3 1 High Hang Snatch Pull + 1 High Hang Power Snatch
Back Squat 5 x 5 (Level 2,3 10 Reps)
Level 1 Only – @ 50-60% of 1RM Segmented Snatch Deadlift Mid Shin, Take Off Position, Pockets

Competition Crew WODS
7 Minute AMRAP
5 Squat Snatch 115/75
30 Double Unders

3 x 3 Minute Rounds AMRAP with 1 Minute Rest
10 Push Press 135/85#
20 Ab Mat Sit Ups

WOD #1
Buy in with a 400 Meter Run then
25-20-15-10-5
Box Jumps
Wall Balls
Sit Ups
Cashout with a 400 Meter Run

WOD #2
21-15-9
Double Unders
Row for Calories
GHD Sit Ups

Tuesday

Clean and Jerk EMOM for 12 Minutes
Level 1 Only – @ 60-70% of 1RM Segmented Clean Pull Mid Shin, Take Off Position, Pockets

Bench Press
5 x 3 (5 Level 2)(8 Level 3)

CrossFit Hero WOD “The Seven”
7 Rounds for Time
7 Handstand Push Ups
7 Thrusters 135/95
7 Knees to Elbows
7 Deadlifts 245/170
7 Burpees
7 Kettlebell Swings 2.0/1.5
7 Pull Ups

Wednesday

3 Position Hang Snatch
High Hang
Mid Thigh
Above the Knee

Front Squat
5 x 3 (5 Reps Level 2) (8 Reps Level 3)

CrossFit 619 WOD
5 Rounds
5 Lateral Burpees
10 Overhead Squats
15 GHD Sit Ups or Toes 2 Bar
200 Meter Run

WOD #2
25-20-15
Double Unders
Row for Calories
Kettlebell Swings

Thursday

8 Minutes Find your 1 Rep Max
Dumbell Snatch
8 Minutes Find your 1 Rep Max
Dumbell Clean and Jerk

Fractured Fran
5 Rounds for Time
9 Thrusters 95/65
9 Pull Ups

WOD #2
500 Meter Row
20 Wall Balls 20/14#
20 Handrelease Push Ups
20 Box Jumps 24/20″
400 Meter Run

Friday

12 Minute AMRAP
10 Power Snatches (95,65)
30 Double Unders

EMOM for 10 Minutes
Power Clean

100 Double Unders for Time
Row 2000 Meters for Time
Run 1 Mile for Time

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