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Friday

CrossFit 190 – WOD

Strength

Bench Press (10×3)

Every :30 for 5 mins complete 3 reps at 55-60%

WOD

Metcon (Time)

3 RFT

20 Pull-ups

15 Box Dips

10 Power Snatch 115/75

400m Run
Comp:

For time:

30 Pull-ups

20 Ring Dips(ladies 12)

10 Power Snatch 135/95

1 Mile Run

10 Power Snatch

20 Ring Dips (12)

30 Pull-ups

Thursday

CrossFit 190 – WOD

Strength

Front Squat (5×5, across )

WOD

Metcon (Time)

For time:

3 Rds of:

7 Squat Cleans 95/65

7 Lateral Burpees

7 TTB

Into

3 Rds of:

4 Squat Cleans 145/95

8 Lateral Burpees

12 TTB

Wednesday

CrossFit 190 – WOD

Strength

Push Jerk (5×2, 5×1)

5 Sets of 2:

Pausing Push Jerk

*1s Pause in Dip, and Catch

… Followed by:

5 Sets of 1:

Push Jerk

First five sets, working on position and hip explosion

Last five sets work for 1RM

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

40 Double-Unders

20 Dumbbell Hang CJ (50/35)

40 Double-Unders

20/15 Calorie Row

*single arm DB CJ
One heat starts on the strength while the other does the Wod. Then switch

Tuesday

CrossFit 190 – WOD

Strength

Back Squat (4×10, increasing )

WOD

Metcon (Time)

For time:

50 AbMat SU, 400m Run, 10 Deadlifts

40 AbMat SU, 400m Run, 8 Deadlifts

30 AbMat SU, 300m Run, 6 Deadlifts

20 AbMat SU, 200m Run, 4 Deadlifts

10 AbMat SU, 200m Run, 2 Deadlifts

225/155
Comp: Ghd sit-ups

315/225

Saturday

CrossFit 190 – WOD

WOD

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Friday

CrossFit 190 – WOD

Olympic Lifting

Hang Power Clean (1 Rep Max)

10 mins to find 1 RM

WOD

Metcon (Time)

Teams of 2

100 Hang Power Cleans 95/65

100 DB Snatch 45/30

* one partner working while the other completes 100m medball Run 20/14
Comp: 115/85

50/35

30/20

Thursday

CrossFit 190 – WOD

Strength

Bench Press (EMOMx 10: 5 reps )

First 5 mins @ 60%

Last 5 mins @ 65-70%

WOD

Metcon (Time)

For time:

1000m Row

80 Wallballs 20/14

60 TTB

40 Box Over Jumps 24/20

200’ Goblet Lunge 53/35
Comp: Double KB OH Walking Lunge

Wednesday

CrossFit 190 – WOD

Strength

Hang Snatch (2-2-2-1-1 Rest 1-1-1-1-1)

On the Minute x 5:

Minute #1 – 2 Hang Squat Snatch

Minute #2 – 2 Hang Squat Snatch

Minute #3 – 2 Hang Squat Snatch

Minute #4 -1 Hang Squat Snatch

Minute #5 -1 Hang Squat Snatch

Rest 1:00

On the Minute x 5:

1 Hang Squat Snatch, building in load.

WOD

Metcon (Time)

For time:

400m Run

15 Deadlifts 135/95

10 Lateral Bar Burpees

200m Run

15 Deadlifts 155/105

10 Lateral Bar Burpees

200m Run

15 Deadlifts 185/135

10 Lateral Bar Burpees

400m Run
Comp:

30 Deadlifts 135/95

15 Bar Over Burpees

30 Deadlifts 225/155

15 Bar Over Burpees

30 Deadlifts 275/185

15 Bar Over Burpees

*runs same as above

Tuesday

CrossFit 190 – WOD

Strength

Shoulder to Overhead (6×3 increasing )

6x 2 Push Press + 1 Push Jerk

WOD

Metcon (AMRAP – Reps)

For time:

AMRAP 5

20 Cal Row

20 Push ups

Straight into

AMRAP 5

20 Pull-ups

20 S2O 115/75

*Heat 2 starts one min after heat one finishes 1st amrap
Comp: 20 cal Row

20 hspu

Then

20 c2b

20 S2O 155/105

Monday

CrossFit 190 – WOD

Strength

Back Squat (3-1-3-1-3-1)

On the 2 mins:

75, 85, 78, 88, 81, 91%

WOD

Metcon (Time)

For time:

100 Double Unders

21 Squat Cleans 135/95

100 Double Unders

15 Squat Cleans 135/95

100 Double Unders

9 Squat Cleans 135/95