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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

Monday

CrossFit 190 – WOD

Strength

Back Squat (3 Rep Heavy )

10 mins to work up to a heavy 3

WOD

Metcon (Time)

For time:

50 Push-Ups

40 Pull-ups

Then

10 Rounds of Macho Man 135/95

(3 Power Cleans+ 3 Front Squats + 3 S2O)
Comp:

40 hspu

20 Ring MUs/30 Bar

10 Rds macho man 185/135

Friday

CrossFit 190 – WOD

Strength

Back Squat (EMOMx 7: 3 reps across )

WOD

Metcon (Time)

For time:

2k Row

Then

3 RDS

20 DB Snatch 50/35

20 DB Box Step Overs

20 Wallballs 20/14
*Single DB for the step overs

Thursday

CrossFit 190 – WOD

Strength

Shoulder Press (5×8 increasing )

Small increases, make all sets working sets!

WOD

Metcon (AMRAP – Reps)

Amrap 16

200m Run

20 Burpees to 6″ target

Max effort TTB
Score is TTB

Once you come off Bar set is complete, run and Burpee to begin next set…pick up where you left off

Wednesday

CrossFit 190 – WOD

Olympic Lifting

Snatch Work (5×3, 5×3 )

From the 0:00-5:00:

2 Snatch-Grip Push Jerks(behind the head)

1 Pausing Overhead Squat

From the 5:00-10:00:

1 Hang Snatch High Pull

1 Hang Squat Snatch

1 Snatch Balance
Stay medium weight

WOD

Metcon (Time)

8 Rounds for Time:

6 Hang Squat Snatches (95/65)

30 Double-Unders
Comp:

135/95