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Friday

CrossFit 190 – WOD

Strength

Stamina Squatting(Heavy) (6×4, across)

Alternating on the minute x 12

Odd Mins: 1 Front Squat

Even mins: 3 Back Squats
Complete at 84% of Front Squat 1RM

WOD

Metcon (AMRAP – Reps)

AMRAP 18

20 Cal Row

15 HSPU

10 HangSq Clean 95/65
Comp:

20 Cal Row

15 Deficit hspu 4/2″

10 Hang Squat 115/85

5 Rope Climbs

(Sweep and clean up after yourselves competitors)

Thursday

CrossFit 190 – WOD

Olympic Lifting

Hang Squat Snatch (EMOMx 10: 2 reps)

First 5 mins increase weight. Last 5 mins across

WOD

Metcon (No Measure)

800m Run

Tabata Butterfly Sit-ups

800m Run

Tabata Hang Power Snatch 95/65

800m Run

Tabata Box Jumps 24/20
Quality reps!!!

Romwod

Wednesday

CrossFit 190 – WOD

Strength

Deadlift (5-5-4-4-3-3)

WOD

Metcon (Time)

4 RFT

30 DU’s

15 Deadlifts 135/95

30 DU’s

15 Pull-ups
Comp:

155/115

8 Bar mus

Tuesday

CrossFit 190 – WOD

Strength

Bench Press (EMOMx 10)

Odd: 10 reps, across

Even: Rest

WOD

Metcon (AMRAP – Reps)

AMRAP 3

200m Run buy in

15 S2O 115/80

15 Lateral Bar Burpees

Rest 3 mins

AMRAP 3

200m Run buy in

12 S2O 135/95

12 Lateral Bar Burpees

Rest 3 mins

AMRAP 3

200m Run buy in

9 S2O 155/105

9 Lateral Bar Burpees

Monday

CrossFit 190 – WOD

Strength

Stamina Squatting (6×9 across )

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats
Complete at 67% of Front Squat 1RM

WOD

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

Friday

CrossFit 190 – WOD

Strength

Stamina Squatting(Heavy) (6×4, across )

Alternating on the minute x 12

Odd Mins: 1 Front Squat

Even mins: 3 Back Squats
Complete at 78% of Front Squat 1RM

WOD

Metcon (AMRAP – Reps)

AMRAP 20

1 Mile Run

50 Push Press 75/55

40 Pull-ups

50 Wallballs 20/14

40 Butterfly Sit-ups

With remaining time max effort Row for Cals
Comp:

50 hspu

50 pull-ups

50 Wallballs

50 Ghd sit-ups

Remaining time Row for Cal

Wednesday

CrossFit 190 – WOD

Strength

Deadlift (EMOMx 6, increasing )

5-4-3-3-3-3

WOD

Metcon (Time)

“MustBurnTurk”

15-12-9

Deadlift 185/135

TTB

Directly into

12-9-6

Deadlift 225/155

Bar Over Burpees

Tuesday

CrossFit 190 – WOD

Olympic Skills

Snatch Complex

10×1 Power Snatch

5 Second Pull from Floor to Knee, Fluidly into Power Snatch. 3 Second Pause in Catch Position.

WOD

Metcon (Time)

For time:

600m Run

21 Hang Power Snatch 95/65

21 Box Over Jumps 24/20

400m Run

15 Hang Power Snatch

15 Box Over Jumps

200m Run

9 Hang Power Snatch

9 Box Over Jumps
Comp: 115/85

Monday

CrossFit 190 – WOD

Strength

Stamina Squatting (6×9)

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats
64% of Front Squat 1RM

WOD

Bane (Time)

For time:

4 Rds

10 Hspu

10 Pull-ups

Then

10 Rds of Macho Man 115/75
Macho Man reps=

3 Power Cleans

3 Front Squats

3 Jerks

Comp:

40 Hspu

20 Ring Muscle ups

10 Rds Macho Man 185/135