Thursday
CrossFit 190 – WOD
Strength
Close Grip Bench (10-10-6-6-6)
WOD
Metcon (Time)
For time:
27-21-15-9
Kb Swings 53/35
Goblet Reverse Lunges
HR Push Ups
Run 200m
Comp: HSPU
For time:
27-21-15-9
Kb Swings 53/35
Goblet Reverse Lunges
HR Push Ups
Run 200m
Comp: HSPU
Squat Snatch Stamina
On the Minute x 5:
5 “Touch and Go” Squat Snatches
Same load across all sets. This workout will be repeated.
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
Scaled: 2 Rds
150 singles
20 OHS
150 singles
20 pull-ups
150 singles
20 DB Snatch
150 singles
20 pull-ups
* at 14:00 mins add remaining reps not jump ropes 1 rep per second
Rx and scaled
3 Sets of 3
Pause for 2s in catch.
Every 2 Minutes x 3 Sets:
3 Push Jerks
3 Rds
400m Run
20 Wallballs 20/14
15 Deadlifts 135/95
10 S2O 135/95
Comp:
30 Wallballs
20 DL 185/135
10 S2O 185/135
For time:
1000m Row
25 TTB
50 Burpees
25 TTB
1000m Row
On the 2:30 x 5 sets:
1 Hang Power Clean
1 Hang Squat Clean
1 Squat Clean + 2 more Front Squats
Teams of 2
For time:
60-40-20
Bench Press 155/105
30-20-10
Squat Clean 155/105(same bar
*every three mins starting on the 0:00 team run 200m.
*30 min time cap
Not for time:
35-30-25-20-15
Weighted Abmat Sit-ups
15 Supermans
*10 medball candlesticks
Rest 30 secs after each round
On the 3:00 x 3 Sets:
27/21 Calorie Row
Into, On the 2:00 x 3 Sets
21/15 Calorie Row
Into, On the 1:00 x 3 Sets:
15/12 Calorie Row
Unbroken Deadlifts @60%.
15 Pushups after each set
Comp:
30% of max Strict hspu
3 RFT
400m Run
75 DU’s
21 Push Press 95/65
Comp:
800m Run
100 DU’s
21 Push Press 135/95
5 Sets of the Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean
For time with a 9:00 time cap:
50 Power Cleans 135/95
* On the min- 5 TTB
Comp:
185/135
* 2 Bar Muscle ups
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
“Hot Sauce” Part #1
AMRAP 3:00
21/15 Calorie Row
21 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 75/55
Rest 3:00
“Hot Sauce” Part #2
AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 95/65
Rest 3:00
“Hot Sauce” Part #3
AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 115/85
Rest 3:00
“Hot Sauce” Part #4
AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 135/95
Comp:
95/115/135/155
65/85/95/105
Shoulder mobility between sets
10 mins to find
For time:
2 Rds
8 Power Snatch 95/65
8 Box Over Jumps 24/20
2 Rds
8 Thrusters 95/65
8 Box Over Jumps
2 Rds
8 Squat Snatch 95/65
8 Box Over Jumps
Comp: 115/85