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Tuesday

CrossFit 190 – WOD

Strength

Push Jerk (3×10, increasing )

WOD

Metcon (Distance)

3 min Max Effort Row for Meters
Set rower to 3 min count down

WOD #2

Metcon (AMRAP – Reps)

AMRAP 8

500m Run

With remaining time AMRAP:

6 Bar Over Burpees

8 Deadlifts 135/95

4 S2O
Comp: 165/125

Monday

CrossFit 190 – WOD

Olympic Skills

Snatch Work

From the 0:00-3:00

2 Snatch-Grip Push Jerks(behind the head)

3:00- 6:00

2 Snatch Balance

From the 6:00 – 10:00

1 Hang Squat Snatch

1 Squat Snatch

WOD

Metcon (AMRAP – Rounds and Reps)

For time:

AMRAP 16

200m Run

5 Squat Snatch 95/65

10 Kipping Pull-ups

15 Wallballs
Comp: 135/95

No butterfly

Friday

CrossFit 190 – WOD

WOD

Metcon (AMRAP – Reps)

AMRAP 9

300m Row

20Push ups

15 Pull-ups

12 DB Hang C&J 40/30
Comp:

300m Row

25 Push ups

20 pull-ups

16 Hang C&J 50/35

Sprints

6x200m

1 min rest between

Thursday

CrossFit 190 – WOD

Strength

Front Squat (6-4-2-4-6)

Every 2 mins for 5 sets

WOD

Metcon (Time)

For time:

Every 5 mins for 4 Rds:

400m Run

20 Wallballs 20/14

15 Box Over Jumps

10 S2O 115/75

*record times add together for total score
Comp:

155/105

Wednesday

CrossFit 190 – WOD

Strength

Deadlift (4×10, increasing )

WOD

Metcon (Time)

For time:

6-7-8-9-10

Hang Power Snatch 95/65

Back Squat

Lateral Bar Burpees

TTB
Comp: 135/95

Tuesday

CrossFit 190 – WOD

Strength

Bench Press (EMOMx 10: 3 reps across )

WOD

Metcon (Time)

For time:

70/ 60 Cal Row

50 Pushups

Straight into

50 AbMat Sit-Ups, 100′ OH Walking Lunge 25/15

35 AbMat Sit-Ups, 100′ OH Walking Lunge 25/15

20 AbMat Sit-Ups, 100′ OH Walking Lunge 25/15

Straight into

2 Rounds

400m Run

20 DB Snatch 45/30

30 min time cap
Comp:

70/55 cal assault bike

50 HSPU

50-35-20 Ghd, 50’ hs walk between

2 Rds

400m Run + 10 devils press 50/35

Monday

CrossFit 190 – WOD

Strength

Back Squat (5-5-4-4-3-3)

WOD

Metcon (Time)

For time:

10 Clean and Jerks 135/95

200m Run

15 Strict Pull-ups

200m Run

25 Burpees

200m Run

15 Strict Pull-ups

200m Run

10 Clean and Jerks
Comp:

185/135

Friday

CrossFit 190 – WOD

Strength

Back Squat (5×6, across )

WOD

Metcon (Time)

1000m Row

25 Thrusters 45/35

15 Pull-ups

20 Thrusters

12 Pull-ups

15 Thrusters

9 Pull-ups

500m Row
Comp:

75/55

C2B

Thursday

CrossFit 190 – WOD

Strength

Overhead Squat (4×5, increasing )

Tempo 2 seconds down for first two sets

Olympic Lifting

Squat Snatch (EMOMx 6)

First 3 mins:

Hang Snatch + Squat Snatch

Last 3 mins:

1 Squat Snatch

WOD

Metcon (AMRAP – Reps)

AMRAP 8

2-4-6-8-10…

Power Snatch 95/65

Box Jump 24/20
Comp: 135/95

Wednesday

CrossFit 190 – WOD

Strength

24 min running clock

Shoulder Press (3×3, increasing )

Not super heavy

5 mins to complete

Push Press (3×3 increasing )

But not super heavy

5 mins to complete

Push Jerk (2×2 increasing )

4 mins to complete

Split Jerk (1 RM )

10 mins to find

WOD

Metcon (Time)

For time:

20 Strict Press 95/65

200m Run

50 DU’s

17 Strict Press

200m Run

50 DU’s

14 Strict Press

200m Run

50 DU’s

11 Strict Press

*each time you drop during set of press 100m run penalty
Comp: 115/80