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Friday

CrossFit 190 – WOD

Olympic Lifting

Snatch Complex

5 sets of:

Snatch Grip Deadlift + Snatch High Pull + Hang Power Snatch (Increasing)

Then

5×1 Power Snatch (increasing)

WOD

Metcon (Time)

For time:

24-20-16-12-8

Single Arm DB OH Lunge

2-4-6-8-10

Burpees

* start with 200m Run and after each round run 200m

* Lunges are Static

* 40/25# DB
Comp: 50/35

Thursday

CrossFit 190 – WOD

Strength

Deep Ellum Squat Cycle (Week 7 Wednesday)

4 sets of 2FS/4BS @94% of Monday’s weight

WOD

Metcon (Time)

For time:

27-21-15

Cal Row

Thrusters 75/55

Pull-ups
Comp:

95/65 115/80 135/95

C2B

Wednesday

CrossFit 190 – WOD

Strength

Bench Press (4×15, increasing )

WOD

Metcon (AMRAP – Rounds)

Every 2 mins for as long as possible(or 10 Rds) complete:

12 HSPU

10 Box Jumps 24/20

8 Power Cleans 95/65
Comp: 6 Power Cleans 185/135

Only complete rounds count

Tuesday

CrossFit 190 – WOD

Strength

Deadlift (3-3-3-3-3)

WOD

Metcon (AMRAP – Reps)

AMRAP 5

25 Front Squats 115/85

25 Bar Over Burpees

With remaining time as many Front Squats as possible.

Post-WOD

Conditioning:

1.5 mile Run

Monday

CrossFit 190 – WOD

Strength

Deep Ellum Squat Cycle(week 7 Monday)

4 sets of 2 FS/4 BS@ 90% of FS Max

WOD

3 RM Shoulder to Overhead (1×3)

5 mins to find 3RM S2O

WOD #2

Metcon (AMRAP – Reps)

AMRAP 7

10 TTB

30 DU’s

15 TTB

60 DU’s

20 TTB

90 DU’s

25 TTB

120 DU’s

30 TTB

150 DU’s

….and so on if you get this far!

Friday

CrossFit 190 – WOD

Strength

Front Squat (4×4 @ 60%)

WOD

Metcon (AMRAP – Reps)

AMRAP 12

50 Bar Facing Burpees

40 Cal Row

30 Clean and Jerks 135/95

Thursday

CrossFit 190 – WOD

Strength

Deadlift (5-3-1-5-3-1)

Loading example –

315 x 5, 345 x3, 375 x1,

320 x 5, 350×3, 380 x1

WOD

Metcon (Time)

“Nancy Pulls Too”

5 Rounds for Time

400m Run

15 OHS 95/65

12 Pull-ups
Comp:

135/95

5 Ring Muscle ups

Wednesday

CrossFit 190 – WOD

Strength

Deep Ellum Squat Cycle (week 6 Wednesday)

6 sets of 2FS/4BS @ 94% of Monday’s weight

WOD

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Modified:

Seated DB press or box hspu

Box Dips

Pushups

Mobility

Mobilize with bands or Romwod with remaining time!!!

Tuesday

CrossFit 190 – WOD

Strength

Bench Press (5×3, increasing )

WOD

Metcon (AMRAP – Reps)

AMRAP 11

15-10-5

TTB

Wallballs 20/14

Hang Power Snatch 75/55

50’ OH Walking Lunge 25/15

5-10-15

TTB

Wallballs 20/14

Hang Power Snatch 75/55

50’ OH Walking Lunge

Repeat from top if complete

* Lunge not included in score
Comp:

Wallballs 30/20

Hang Power Snatch 95/65

OH Walking Lunge 45/35

Monday

CrossFit 190 – WOD

Strength

Deep Ellum Squat Cycle(week 6 Monday) (6 x 9)

6 sets of 3 FS/6 BS @ 85% of FS Max

WOD

Metcon (Time)

For time:

1000m Row

Directly into…

3 Rounds:

21 Deadlifts 135/95

15 Bar Facing Burpees

9 Push Jerks 135/95
Comp: 185/135