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Wednesday

CrossFit 190 – WOD

Olympic Skills

Snatch Work

EMOMx 5

5 Snatch-Grip Dead-Lifts + Shrug

WOD

Metcon (Time)

For time:

1000m Row

Directly into:

30 DB Snatches, 15 Burpee Box Jump Overs

20 DB Snatches, 10 Burpee Box Jump Overs

10 DB Snatches, 5 Burpee Box Jump Overs

Dumbbell – 50/35

Box – 24″/20″

Tuesday

CrossFit 190 – WOD

Strength

Shoulder Press (3×10, increasing )

Push Jerk (3×5, medium weight )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

50 DU’s, 2 C&J + 4 TTB

50 DU’s, 4 C&J + 8 TTB

50 DU’s, 6 C&J + 12 TTB

50 DU’s, 8 C&J + 16 TTB

And so on…

115/85
Comp: 185/135

DU’s don’t count for reps

Monday

CrossFit 190 – WOD

WOD

Manion (Time)

7 Rounds for time:

Run 400m

29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here
Don’t you dare skip! This is a hero Wod to honor the fallen. Even if you scale, it accomplishes this purpose! See you in class 🙂

135/95

Romwod

Feel free to mobilize with remaining time of class

Friday

CrossFit 190 – WOD

Strength

Pausing Back Squats

On the 1:30 x 6 Sets:

2 Pausing Back Squats

5 second pause in the bottom of each rep.

Stay light(but increase) and work on position! Chest up, knees out, heels planted

WOD

Metcon (Time)

For time:

400m Run

12 Hang Power Cleans 135/95

ME Wallballs (20/14)

* Every time you drop the medball perform run + hang Power Cleans

* continue until 150 Wallballs complete

Thursday

CrossFit 190 – WOD

Olympic Lifting

Metcon (Weight)

Clean Complex:

5 sets of:

Power Clean+Hang Squat Clean+ Squat Clean (unbroken)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 Front Squats 115/85

10 TTB

8 S2O 115/85

*on the 3:00,6:00,9:00

Run 200m

Pick up where you left off.
Comp: 5 FS 155/105

15 TTB

10 S2O 155/105

Wednesday

CrossFit 190 – WOD

Strength

Bench Press (EMOMx 10: 5 reps )

First 5 rounds @ 60-65%

Last 5 rounds @ 65-70%

WOD

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Tuesday

CrossFit 190 – WOD

Strength

Deadlift (8-6-3-3-3)

Every 1:30, increasing

WOD

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Rest 2 Mins

Metcon (Time)

Starting after 2 mins rest:

1 Mile run
Score is total time

(Diane + Rest + Run)

Crossfit Games Open 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes
This is comp Wod. Run after for cool down

Monday

CrossFit 190 – WOD

Strength

Back Squat (4×10, increasing )

WOD

Metcon (Time)

15-12-9

Power Snatch (95/65

Box Jump Overs 24/20

… Directly into…

15-12-9:

Overhead Squats (95/65)

Barbell-Facing Burpees
Comp: 115/85

30/24

Friday

CrossFit 190 – WOD

Strength

Front Squat (6×5, increasing )

WOD

Metcon (AMRAP – Reps)

AMRAP 14

150 DU’s

50 Power Cleans 135/95

40 S2O 135/95

30 Box Jumps 24/20

20 Burpees

10 Wall climbs

Comp:

10 Ring Muscle ups

Thursday

CrossFit 190 – WOD

Strength

Shoulder Press (5-4-3)

Push Jerk (2-2-2 increasing )

WOD

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats