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Monday

CrossFit 190 – WOD

Strength

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

WOD

Metcon (Time)

For time:

2k Row

Then 10 Rounds of:

3 Power Cleans

6 Push ups

9 Air Squats

135/95
Comp:

2 Power Cleans 205/155

4 Bar Over Burpees

8 Pistols

Friday

CrossFit 190 – WOD

Strength

Back Squat (7×3, increasing to heavy 3)

WOD

Metcon (Time)

For time:

600m Run

21-15-9

Wallballs 20/14

Cal Row

400m Run

21-15-9

Wallballs

Box Jumps 24/20

200m Run

21-15-9

Wallballs

DB Snatch
Great modification for most:

600m Run

21-15-9

Wallballs

Cal Row

Box Jump

Db Snatch

200m run to finish

Thursday

CrossFit 190 – WOD

Strength

Deadlift (6×5 across )

WOD

Metcon (AMRAP – Reps)

Tabata for reps:

HSPU

Hang Power Cleans 135/95

Burpees

TTB

Rest (full :30)

*8 Rds of :20 work/ :10 Rest

Wednesday

CrossFit 190 – WOD

Strength

Overhead Squat (7×1)

7 Sets of 1 Rep

There are (4) pauses, each for a single second.

Pause #1 – 1/4 of the way down (quarter squat)

Pause #2 – Halfway down (parallel)

Pause #3 – Absolute bottom of squat

Pause #4 – Halfway up (parallel)

WOD

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Tuesday

CrossFit 190 – WOD

Strength

Bench Press (5×7)

Every 2:00

7 bench press + 10 Dips

Go straight into Dips from press.

Mobility

4 mins shoulder mobility

WOD

Metcon (Time)

3 Rds for time:

15 Pull-ups

30 OH Walking Lunge 45/35

75 DU’s
Comp:

10 Bar mus

30 OH Walking Lunge 55/45

100 DU’s

Monday

CrossFit 190 – WOD

Strength

Front Squat (EMOMx 7: 5 reps )

First 4 mins: 60%

Last 3 mins: 70%

WOD

Metcon (AMRAP – Reps)

3 Rounds of:

AMRAP 3

300m Row

Then as many rounds as possible:

5 Squat Cleans

5 Jerks

* 3 min Rest

95/115/135

65/75/95
Comp:

135/155/185

95/115/135

Friday

CrossFit 190 – WOD

Strength

Deadlift (Heavy 1, Heavy 10)

15 mins to find:

1. Heavy 1 Rep

2. Heavy 10 Rep

WOD

Metcon (Time)

For time:

1 Mile Run

50 DB Snatches 50/35

400m Medball Run 20/14

30 Pull-ups

20 Burpee Box Jumps 24/20

Thursday

CrossFit 190 – WOD

Conditioning

Metcon (No Measure)

Sprint Love

3x200m

4x100m

5x50m

WOD

Metcon (Time)

For time:

2 Rounds of:

150 DU’s

60 Sit-ups/30 TTB

35/25 Cal Row

Wednesday

CrossFit 190 – WOD

Olympic Lifting

Power Snatch Complex (5×6)

On the 2:00 x 5 Sets:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

WOD

Metcon (AMRAP – Rounds and Reps)

Bartender”

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

95/65
Comp: 135/95

Tuesday

CrossFit 190 – WOD

Strength

Bench Press (4×10 across )

WOD

Metcon (Time)

For time:

600m Run

15 KB Swings 53/35

15 Burpee Box Over Jumps

15 KB Swings 53/35

600m Run

15 Wallballs 20/14

15 Burpee Box Over Jumps

15 Wallballs 20/14

600m Run

*Box 24/20