(469) 222-4194

Monday

CrossFit 190 – WOD

Strength

Back Squat (3x(3-2-1))

Wave #1:

3 Back Squats @ 75%

2 Back Squats @ 78%

1 Back Squat @ 81%

Wave #2:

3 Back Squats @ 78%

2 Back Squats @ 81%

1 Back Squat @ 84%

Wave #3:

3 Back Squats @ 81%

2 Back Squats @ 84%

1 Back Squat @ 87%

WOD

Metcon (Time)

For time: On the 0:00

21-15-9

Pull-ups

9-7-5

Squat Snatch 95/65

On the 10:00

3 Rds

50 DU’s+ 25’ HS Walk +

5 Squat Snatch 115/75
Comp: On the 0:00

Amanda

9-7-5

Ring Muscle ups

Squat Snatches 135/95

On the 10:00

3 Rds

50 DU’s + 50’ HS Walk +

5 Squat Snatches 155/105

Friday

CrossFit 190 – WOD

Strength

Front Squat (5×3 @ 75-80%)

Every 1:45

WOD

Metcon (Time)

3 RFT

12 Deadlifts 135/95

10 Burpee Box Over Jumps

15 Pull-ups

10 Burpee Box Over Jumps

12 Deadlifts

-Rest 2 mins after each round
Box-24/20

Comp: 205/155

Thursday

CrossFit 190 – WOD

Strength

Shoulder Press (5-5-5)

Push Press (3-3-3)

Push Jerk (1-1-1)

WOD

Metcon (Time)

For time:

800m Run

3 Rounds

50 DU’s

25 Pushups

Then

800m Run

3 rounds

50 DU’s

20 HSPU

Wednesday

CrossFit 190 – WOD

Strength

Overhead Squat (10-8-6-4-2)

WOD

Metcon (AMRAP – Reps)

On the 0:00, Part #1:

In a 5:00 Window…

Buy-In: 50/35 Calorie Row

Time Remaining, AMRAP:

8 Hang Squat Snatch 95/65

8 Box Jump Overs 24/20

Rest 5:00

On the 10:00, Part #2:

In a 5:00 Window…

Buy-In: 35/25 Calorie Row

Time Remaining, AMRAP:

6 Hang Squat Snatch 115/75

8 Box Jump Overs

Rest 5:00

On the 20:00, Part #3:

In a 5:00 Window…

Buy-In: 20/15 Calorie Row

Time Remaining, AMRAP:

4 Hang Squat Snatch 135/95

8 Box Jump Overs
Comp: 115/85

135/95

165/115

Tuesday

CrossFit 190 – WOD

Strength

Deadlift (5×5 increasing )

WOD

Metcon (Time)

“Inner Tube”

22-18-14-10

DB Snatch 50/35

Sit-ups

Burpees

TTB

Monday

CrossFit 190 – WOD

Strength

Back Squat (EMOMx 10: 3 Reps across )

Medium weight

WOD

Metcon (Time)

3 RFT

400m Run

30 Wallballs 20/14

400m Run

15 Hang Clean and Jerks 95/65
Comp: 135/95

Friday

CrossFit 190 – WOD

WOD

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Thursday

CrossFit 190 – WOD

WOD

Metcon (Time)

3 Rounds for time:

250m Row

20 Abmat sit-ups

200m Farmers carry 53/35

10 Burpees

250m Row

12 Thrusters 95/65

200m Run

15 Pull-ups

Open Athletes

3 Rounds, not for score:

1:00 Row + 15 Abmat sit-ups

100m Farmers Carry + 10 Burp

1:00 Row + 12 Thrusters 75/55

200m Run + 10 Strict Pull-ups
15 Ring row if not pull-ups

Romwod

Wednesday

CrossFit 190 – WOD

Strength

Bench Press (6×6 across )

WOD

Metcon (Time)

For time:

1 Mile Run

3 Rds

10 Power Cleans 155/105

20 Wallballs 20/14

1 Mile Run

Tuesday

CrossFit 190 – WOD

Strength

Deadlift (4×8)

WOD

Metcon (Time)

5 rounds, resting 1:00 between rounds:

21 DU’s

9 Deadlifts 135/95

21 DU’s

15 TTB
Comp: 40 DU’s

185/135