(469) 222-4194

Monday

CrossFit 190 – WOD

Strength

Pausing Back Squats (5×2)

5 sets of 2

*5 second pause in the bottom

Start at 60% and increase

WOD

Metcon (Time)

2 Rounds of:

200m Run

15 Back Squats 95/65

200m Run

15 Cal Row

200m Run

15 Front Squats 95/65

200m Run

15 KB Swings 53/35

Friday

CrossFit 190 – WOD

WOD

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

Post-WOD

1 Mile buy out run!

Just rest 3 to 5 minutes after your workout is complete and try to run the whole mile without stopping at a nice steady pace

Thursday

CrossFit 190 – WOD

WOD

Metcon (Time)

4 RFT

400m Run

5 Burpees

16 DB Snatch 50/35

12 Wallballs 20/14
Open Athletes run this Wod at about 60% speed. Enough to break a sweat and burn some calories, not enough to tax Fridays performance.

Romwod

Wednesday

CrossFit 190 – WOD

Strength

Bench Press (6×5)

EMOMx 6:

5 reps, increasing up to heavy but not max

WOD

Metcon (No Measure)

Week 4 Primer

“On The 2:00” x 3 Rounds (18:00):

A) 15/12 Calorie Row, 7 Power Snatches, 7 Overhead Squats

B) 15/12 Calorie Row, 25 Butterfly Sit-Ups

C) 15/12 Calorie Row, 7 Thrusters, 7 Box Jumps 24/20

Barbell – 95/65
The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. The aim is to refine our engine and movements patterns. Scale weight accordingly

Tuesday

CrossFit 190 – WOD

Strength

Deadlift (5×5, across )

WOD

Metcon (Time)

For time:

21-15-9

Deadlift 135/95

Pull-ups

15-12-9

Hang Cleans 135/95

TTB

9-6-3

C2B

Shoulder to OH 135/95
Comp:

9-6-3

Ring Mus

S2O

Monday

CrossFit 190 – WOD

Strength

Squats

Alternating “On the Minute” x 12 (6 Rounds):

Minute 1 – 6 Back Squats

Minute 2 – 3 Front Squats
@ 63% of Front Squat Max

WOD

Metcon (AMRAP – Reps)

With a 12:00 running clock: Max Wallballs

*on the 0:00, 4:00, 8:00:

25/18 Cal Row

50 DU’s

5 Burpees

Time remaining: Wallballs 20/14

Friday

CrossFit 190 – WOD

WOD

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Strength

Deadlift (10-8-6-4-2)

Stay out of the way of people doing Open workout!!!

Thursday

CrossFit 190 – WOD

WOD

Metcon (AMRAP – Reps)

Part #1 – On the 0:00, AMRAP 4:00:

35/28 Calorie Row

35 x 10m Shuttle Sprints

Max Power Snatch (95/65)

Rest 4:00

Part #2 – On the 8:00, AMRAP 4:00:

30/24 Calorie Row

30 x 10m Shuttle Sprints

Max Power Snatch (115/85)

Rest 4:00

Part #3 – On the 16:00, AMRAP 4:00:

25/20 Calorie Row

25 x 10m Shuttle Sprints

Max Power Snatch (135/95)

Romwod

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

Tuesday

CrossFit 190 – WOD

Strength

Bench Press (4×15, increasing )

WOD

Metcon (Time)

For time:

15 Burpee Box Over Jumps

15-12-9

Cal Row

Wallballs 20/14

25 HSPU

15-12-9

Cal Row

Wallballs 20/14

15 Burpee Box Over Jumps

BBOJ @ 24/20