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Tuesday

CrossFit 190 – WOD

Strength

Bench Press (6×5)

Increase first three sets then last three across

WOD

New Year Filthy 50 – 2.00 (Time)

Teams of 2

For time:

50 box jumps 24/20

50 Pull-ups

50 kettlebell swings 53/35

50 walking-Goblet lunges

50 toes to bar

50 push presses 75/55

50 back extensions

50 wall-ball shots 20/14

50 burpees

500 double-unders(nobody running)

Partners alternate working and running 200m!!

Monday

CrossFit 190 – WOD

Strength

Deep Ellum Squat Cycle (week 3 Monday) (5×12)

5 Sets of 4FS/ 8 BS @ 70% of Front Squat 1RM

WOD

Metcon (Time)

3 RFT:

18/15 Calorie Row

15 Wallballs (20/14)

12 DB Snatches (50/35)

9 Lateral Burpees over DB
Comp: 3 Rounds

24/17 Calorie Row

21 Wallballs (20/14)

18 DB Snatches (50/35)

15 Burpees over DB

Friday

CrossFit 190 – WOD

Strength

Front Squat (3×3 @ 67%)

WOD

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20

5 Burpees

10 Box Jumps 24/20

15 Wallballs 20/14

*partner A starts on reps while partner B runs 200m. Switch when B returns.

0:00-10:00 complete 200m run

10:00-20:00 complete 20 cal Row

Thursday

CrossFit 190 – WOD

Strength

Deadlift (7×1, increasing up to 85-90%)

WOD

Metcon (Time)

For Time:

30 Toes to Bar

400m Run

15 Power Cleans (135/95)

800m Run

15 Power Cleans (135/95)

400m Run

30 Toes to Bar
Comp: 175/115

Wednesday

CrossFit 190 – WOD

Strength

Deep Ellum Squat Cycle (week 2 Wednesday)

4 sets of 7 FS/13 BS @ 96% of weight you did on Monday

Metcon (Time)

For time:

30 Snatches 95/65

100 Push Ups
Comp:

135/95

Hspu

Monday

CrossFit 190 – WOD

Strength

Deep Ellum Squat Cycle (week 2 Monday)

4 sets of 7 FS/13 BS @ 65% of 1RM FS

WOD

Metcon (Time)

2 Rft:

1000m Row

25 Hang Cleans 135/95

25 S2O 135/95

Saturday

CrossFit 190 – WOD

WOD

12 Days of Christmas (2019) (Time)

Day 1: Muscle up/Wall Climb

Day 2: Front Squats 115/75

Day 3: Burpees

Day 4: Box Jumps 24/20

Day 5: Pull-ups

Day 6: DB Snatches

Day 7: HSPU

Day 8: KB swings

Day 9: TTB

Day 10: Power Cleans 115/75

Day 11: Wallballs 20/14

Day 12: 120 DU’s

Friday

CrossFit 190 – WOD

Strength

Front Squat (3×3 across @ 65%)

WOD

Metcon (AMRAP – Rounds and Reps)

In Teams of 2

AMRAP 24:

8 Dumbbell Hang Clean and Jerks (40/25)

12 Medicine Ball Squat Jumps (20/14)

16/14 Cal Row

Switch After Completing Full Rounds. Dumbbell Changes Arms After 4 Reps.
Comp:

50/35 DB

30/20 Medball

Thursday

CrossFit 190 – WOD

Olympic Skills

HP+HPS+PS (5×3)

5 sets of:

1 Snatch High Pull +

1 Hang Power Snatch +

1 Power Snatch

WOD

Metcon (Time)

40-30-20-10

DB Snatch 50/35

Shuttle Runs

Butterfly Sit-ups
Comp:

Snatch 75/55

Shuttle runs

Ghd Sit-ups

Wednesday

CrossFit 190 – WOD

Strength

Deep Ellum Squat Cycle(Week 1 Wednesday)

4 sets of 7 FS/13 BS @94% of weight you did Monday

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

1000m Row

With remainder of time complete as many rounds and reps as possible of:

6 Burpees

10 Pull-ups

14 Deadlifts 135/95
Comp:

6 Burpees

18 Pull-ups

12 Deadlifts 225/155