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Friday

CrossFit 190 – WOD

Strength

Deadlift (3×5, across)

WOD

Metcon (AMRAP – Rounds and Reps)

Wodapalooza 19.3

Every 4 minutes, complete 3 rounds of the following:

12 Deadlifts

9 Hang Power Cleans

6 Shoulder-to-Overhead

*If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.

Round 1 – 95, 65lb

Round 2 – 135, 95lb

Round 3 – 155, 105lb

Round 4 – 185, 130lb

Round 5 – 205, 145lb – *AMRAP with
We want each athlete to make it thru at least 2 Rds. Most should scale to: 75/55

95/65

115/75

135/95

Thursday

CrossFit 190 – WOD

Strength

Bench Press (5×3 increasing )

WOD

Metcon (Time)

10 Rds of:

250m Row / 200m Run

15 Push ups
Comp:

Alternate rounds of

25 push ups

20 Ring Dips

Wednesday

CrossFit 190 – WOD

Strength

Back Rack Lunge (5×10, increasing )

Every 2 mins at a moderate weight focusing on core and form

WOD

Metcon (Time)

5 Rds for time:

10 TTB

10 Bar Facing Burpees

10 Thrusters 75/95

*15 min time cap
Comp:

12 TTB

10 Bar Facing Burpees

8 Thrusters 135/95

Mobilize

10 mins shoulder + hip mobility!

Tuesday

CrossFit 190 – WOD

Olympic Lifting

Metcon (Weight)

EOMOMx10:

1 Power Clean

1 Hang Power Clean

1 Push Jerk
Increasing

WOD

Metcon (AMRAP – Reps)

Fight Gone Bad style:

3 Rds

1 min Power Cleans 135/95

1 min Hspu

1 min Pull-ups

1 min S2O 135/95

1 min Rest

Monday

CrossFit 190 – WOD

Strength

Back Squat (4×10 increasing )

WOD

Metcon (Time)

For time:

15-12-9

Cal Row

Wallballs 20/14

2 min Rest

Then

75-50-25

DU’s

15-12-9

Wallballs 20/14
Comp:

2 Rds

21-15-9

Cal Row

Wallballs 20/14

Rest 2 mins after each

Then

100-75-50

DU’s

21-15–9

Wallballs 30/20

Friday

CrossFit 190 – WOD

Strength

Front Squat (4×5)

WOD

Metcon (AMRAP – Reps)

Wodapalooza 19.1

AMRAP 9

3-6-9-12-15-18-21…

Hang Snatch 75/55

OHS

*30 DU’s after each round

OR

Metcon (AMRAP – Reps)

Wodapalooza 19.2

AMRAP 16

40 DB Snatch 50/35

40 Pull-ups

30 DB Burpees

30 C2B

20 Devil Press

20 Bar Muscle ups
Scaled: pull-ups or ring rows for all gymnastic variations

Thursday

CrossFit 190 – WOD

Strength

Deadlift (3-3-2-1)

10-8-6 to work up

WOD

Metcon (AMRAP – Reps)

AMRAP 7

40 Wallballs 20/14

with remaining time amrap:

12 Deadlifts 135/95

12 Bar Facing Burpees

Rest
Comp:

Amrap 5

50 Wallballs

12 Deadlifts 225/155

12 Bar Facing Burpees

Rest 3 mins

Amrap 5

40 Wallballs

9 Deadlifts 275/205

9 Bar Facing Burpees

Wednesday

CrossFit 190 – WOD

Conditioning

Metcon (No Measure)

Not for time:

3 Rounds: 400 Meters Light, 400 Meters Fast

4 Rounds: 200 Meters Light, 200 Meters Fast

5 Rounds: 100 Meters Light, 100 Meters Fast

Continuous run throughout.

Olympic Lifting

Metcon (Time)

For time:

10 Squat Cleans 115/75

8 Squat Cleans 135/95

6 Squat Cleans 155/105

4 Squat Cleans 185/135

2 Squat Cleans 205/145
Comp:

135/95

185/135

225/165

255/185

275/215

Tuesday

CrossFit 190 – WOD

Strength

Shoulder Press (5×3, increasing )

Try to finish heavier than last week

Push Press (5 sets of 4)

1 Pausing Drive(no push)

1 Drive (no push)

2 Push Presses

2 second pause in the dip in the first rep

WOD

Metcon (Time)

For time:

750m Row

2 Rds

20 KB Swings 53/35

20 Push Press 95/65

20 TTB

750m Row
Comp:

750m Row

3 Rds

20 KB Swings 53/35

25 Push Press 115/85

30 TTB

750m Row to finish

Monday

CrossFit 190 – WOD

Strength

Back Squat (3×8, light weight )

Overhead Squat (3×6, increasing )

WOD

Metcon (Time)

30 Pull-ups

400m Run

15 OH Squats 115/75

800m Run

15 OH Squats 115/75

400m Run

30 Pull-ups
Comp:

15 Ring Muscle ups

400m Run

15 OH Squats 165/115

800m Run

15 OH Squats 165/115

400m Run

15 Ring Muscle ups