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Tuesday

CrossFit 190 – WOD

Strength

Bench Press (5×6, increasing )

WOD

Metcon (Time)

60 Double Unders, 30 Dumbbell Snatches (50/35)

60 Double Unders, 30/21 Calorie Row

60 Double Unders, 30 Toes to Bar

60 Double Unders, 30/21 Calorie Row

60 Double Unders, 30 Dumbbell Snatches (50/35)

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 70% of Front Squat 1RM

WOD

Metcon (AMRAP – Reps)

AMRAP 15

3-6-9-12-15-18…

Butterfly Sit-ups

Power Cleans 115/75

Pull-ups

* 200m Run to after each round (start with 200m as well)
Comp:

Ghd sit-ups

Power Cleans 135/95

C2B