Tagged as: san diego crossfit

Tuesday and Wednesday at 619

Nice “Murph” on Monday 619. Great Job!!

Tuesday

5 x 5 Back Squat
5 x 5 Dead Lift

WOD

15 V Ups
5 Burpees
15 Toes to Bar
5 Burpees
15 Knees to Elbow
5 Burpees
15 Sit Ups
5 Burpees
15 Ab Mat Sit Ups
5 Burpees
15 Hollow Rocks
5 Burpees
15 Side to Sides
5 Burpees
15 Ball Slams
5 Burpees
15 Toes to Rings
5 Burpees
15 GHD

Wednesday

5 Rounds Snatch Complex 60% to 70% of your 1 Rep Max

1 Snatch Pull From the Mid Hang
1 Mid Hang Power Snatch
1 Snatch Pull From the Ground
1 Power Snatch
1 Overhead Squat
1 Snatch Balance

WOD

12 Minute AMRAP

5 Overhead Squat 115/85#
25 Double Unders

CrossFit 619 l San Diego

Friday

Great work 619 on your Benchmark week!! Those of you who put in the time and sweat showed how hard work pays off.  Keep up the strong motivation to be better than the day before.  We are going to end a great week with one of my favorites.

3 Attempts to find 1 Rep Max Bench Press

Then:

“FRAN”

21-15-9

Thrusters

Pull-ups

 

 

 

 

CrossFit 619 l San Diego

Thursday

“Filthy Fifty” (5o reps for each)

Box Jumps 24″

Jumping pull-ups

Kettlebell swings 1P

Walking Lunge (each leg)

Knees to Elbows

Push Press 45/35

Supermans

Wall Ball Shots 20/14

Burpees

Double Unders

 

check out CrossFit 619’s Olympic Lifting Coach Christian getting some Snatch : )

 

CrossFit 619 l San Diego

Monday 10/9

Happy Monday CROSSFIT 619!! We are starting benchmark week tomorrow.  So that being said, it is very important that everyone come in to get a baseline on your wods and Crossfit total (back squat, strict press, and deadlift).

Columbus Day -WOD

4 Rounds of:

400 METER SPRINT

25 HAND RELEASE PUSH UPS

*(Rest 1:30 between rounds for 100% effort)

Then:

Accumulate 5 minutes total L-sit on Paralletes.

MOBILITY!!

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