Monday

CrossFit 190 – WOD

Strength

Deep Ellum Squat Cycle(week 1 Monday)

4 sets of 7 FS/13 BS @ 60% of Front Squat 1 RM

WOD

Metcon (AMRAP – Rounds and Reps)

“Power Clean 16.2”

Beginning on a 4-minute clock, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 Power Cleans 115/75 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

13 Power Cleans 135/85 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 Power Cleans , 165/105 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 Power Cleans, 185/115 lb
Comp:

135/85

185/125

225/145

265/175

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