Wednesday

CrossFit 190 – WOD

Strength

Overhead Squat (3×3, increasing)

Pause 1 second in bottom.

Working up to heavy 3

WOD

Metcon (No Measure)

Rotating stations “On the 1:30” x 18:00 (Twice through):

Station #1 – 200m Run

Station #2 – 10 Thrusters (95/65) + 10 C2B

Station #3 – 200m Run

Station #4 – 10 OHS (95/65) + 3-5 Bar MU

Station #5 – 200m Run

Station #6 – 10 Deadlifts (225/155) + 10 DB Hang CJ (50/35)
Use weights where you can go unbroken.

If not Bar MU capable do 12 Knee Raises

DB Hang Clean and Jerk is single DB

Share