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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

Wednesday

CrossFit 190 – WOD

Strength

Deadlift (3-1-3-1-3-1)

WOD

Metcon (Time)

3 Rounds for time:

21/15 Cal Row

15 Wallballs 20/14

15 KBSwings 53/35

15 Box Over Jumps 24/20

Tuesday

CrossFit 190 – WOD

Olympic Lifting

Snatch Complex (7×3)

On the 1:30 x 7 Sets:

1 Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Set #1 – 60%

Set #2 – 63%

Set #3 – 66%

Set #4 – 69%

Sets #5+6+7 – 69-75%, based on feel.

WOD

Metcon (AMRAP – Reps)

AMRAP 14

800m Run

With the remainder of time AMRAP of:

1-2-3-4-5-6-7-8…

Power Snatch

4-8-12-16-20…

Push ups

1-2-3: 95/65

4-5-6: 115/75

7-8-9: 135/95
Comp:

Squat Snatch

1-2-3-4-5-6-7-8-9…

Hspu

3-6-9-12-15-18…

115/85

145/105

175/125

195/145

Monday

CrossFit 190 – WOD

Strength

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

3 Back Squats @ 79%

2 Back Squats @ 82%

1 Back Squat @ 85%

3 Back Squats @ 82%

2 Back Squats @ 85%

1 Back Squat @ 88%

3 Back Squats @ 85%

2 Back Squats @ 88%

1 Back Squat @ 91%

WOD

Metcon (Time)

For Time:

200m Run, 15 TTB, 15 Burpees

200m Run, 12 TTB, 12 Burpees

200m Run, 9 TTB, 9 Burpees

200m Run, 6 TTB, 6 Burpees

200m Run, 3 TTB, 3 Burpees
Comp: Start at 21

21-18-15-12-9-6-3

Friday

CrossFit 190 – WOD

Strength

Bench Press (3×10, 3×6 across )

WOD

Metcon (Time)

For time:

50 DB Snatch 50/35

200m Run

2 Rds

40 Wallballs

200m Run

30 TTB

200m Run

2 Rds

20 Burpees

200m Run

10 C2B

200m Run
Comp: 10 Bar Muscle ups

30 min time cap

Thursday

CrossFit 190 – WOD

Strength

Front Squat (EMOMx 12)

Odd: 3 reps

Even: Rest

Increasing

WOD

Metcon (Time)

For time:

30 Squat Clean and Jerks 115/85
Comp: 155/105

Wednesday

CrossFit 190 – WOD

Strength

Deadlift (3×10@ 70%)

WOD

Metcon (Time)

For time:

1000m Row

100 DU’s

400m KB Farmers Carry 53/35
Comp:

1500m Row

150 DU’s

400m Plate pinch(plate down one in each hand)

35/25

Get ready!

Tuesday

CrossFit 190 – WOD

Olympic Lifting

Barbell Complex PC+HC+ Jerk (5×3, increasing )

5 sets of increasing

1 Power Clean+ 1 Hang Clean(power or squat) + 1 Jerk(push or split)
12:00 to complete

WOD

Metcon (AMRAP – Reps)

For Reps:

In a 2:30 window complete

400m Run + ME Push Press 95/65

Rest 2:30

In a 5:00 window complete

800m Run + ME Pull-ups

Rest 2:30

In a 2:30 window complete

400m Run + ME Push Press

95/65
Comp: HSPU instead of push press