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Friday

CrossFit 190 – WOD

WOD

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Thursday

CrossFit 190 – WOD

Strength

Deadlift (4×10, increasing )

For those not doing the open

WOD

Metcon (AMRAP – Rounds and Reps)

Active Recovery

AMRAP 15

500m Row

5 Burpee Shuttle Runs

10 Ring Rows

10 Pushups

15 Sit-ups

15 Air Squats(or Wallballs)

50 Single unders

Romwod

Wednesday

CrossFit 190 – WOD

Strength

Back Squat (5-5-5-3-3-3)

5s across and 3s across

WOD

Metcon (No Measure)

On the Minute x 16 (4 Rounds)

Min 1 – 7 Box Jump Overs + 7 TTB

Min 2 – 5 Power Snatches + 5 Overhead Squats

Min 3 – 5 Strict Pull-Ups + 5-10 Kipping HSPU

Min 4 – Recovery Row/Run

Tuesday

CrossFit 190 – WOD

Strength

Bench Press (5×6, increasing )

EMOMx:10

Odd: 6 reps

Even: 15 dips

(Box dips if needed, ring dips if possible)

WOD

Black and Blue 2.0 (Time)

5 RFT

10 Power Cleans 135/95

10 Bar Facing Burpees
Comp: 185/135

Monday

CrossFit 190 – WOD

Strength

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

Across for the 5s and across for the 3s

WOD

Metcon (Time)

3 RFT

50 DU’s

15 Pull-ups

50 DU’s

15 Thrusters 95/65

Friday

CrossFit 190 – WOD

WOD

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Romwod

Mobilize and encourage other athletes doing the Wod!!!

Thursday

CrossFit 190 – WOD

WOD

Metcon (No Measure)

3 Rounds:

1:30 Row

3 Strict Pull-ups

6 Pushups

9 Kettlebell Swings (53/35)

12 Air Squats

15 AbMat Sit-Ups

Then…

3 Rounds, with 40% of 1RM Snatch (All Lifts Below)

1:00 Box Jump Step Downs

3 Hang Power Cleans + 3 Front Squats + 3 Push Jerks

1:00 Single Unders

3 Hang Power Snatches + 3 Back Squats + 3 Power Snatches

Wednesday

CrossFit 190 – WOD

Strength

Front Squat (5×5 @60-70%)

WOD

Metcon (No Measure)

“Open Primer”

On the Minute x 20 (4 Rounds):

Minute 1 – 5 Pausing Overhead Squats (115/80)

Minute 2 – 15/12 Cal Row

Minute 3 – 5 Toes to Bar + 10 Dumbbell Snatches (50/35)

Minute 4 – Handstand Walk Practice or HS Hold

Minute 5 – 200m Run (shorten if needed)

Tuesday

CrossFit 190 – WOD

Olympic Lifting

Power Clean (5×3)

Build to a Heavy Complex:

1 High Hang Power Clean

1 Hang Power Clean

1 Power Clean

WOD

Metcon (Time)

5 RFT

30 Double Unders

5 Power Cleans (135/95)

7 Bar Facing Burpees

Rest one min
Comp:

50 DU’s

5 Power Cleans 185/135

7 Bar Facing Burpees

Monday

CrossFit 190 – WOD

Strength

Back Squat (5-4-3-1-1-1)

5 Reps @ 70%

4 Reps @ 75%

3 Reps @ 80%

1 Rep @ 84%, 87%, 90%

WOD

Metcon (Time)

For time:

50 Wallballs 20/14

Directly into:

6-9-12-15:

Push Ups

DB Front Squats 45/30
Comp:

30/20# WB

Strict HSPU

Pistols ( each leg )