Wednesday

CrossFit 190 – WOD

Strength

Shoulder Press (5×5, increasing )

WOD

Metcon (AMRAP – Reps)

For Reps:

:30s On, :30s Off – Power Clean

:30s On, :30s Off – Push Jerks

:45s On, :45s Off – Power Clean

:45s On, :45s Off – Push Jerks

1:00 On, 1:00 Off – PC

1:00 On, 1:00 Off – Push Jerks

:45s On, :45s Off – Power Clean

:45s On, :45s Off – Push Jerks

:30s On, :30s Off – Power Clean

:30s On – Push Jerks

Weights change after each grouping, climbing from “light-moderate-heavy-moderate-light.”

Male Pounds – 95-115-135-115-135

Female Pounds – 65-75-95-75-65
Comp:

135-155-185-155-135

95-115-135-115-95

WOD #2

1000m Row (Time)

Max Effort 1000m Row

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