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Friday

CrossFit 190 – WOD

WOD

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Thursday

CrossFit 190 – WOD

Strength

Front Squat (5×3@ 75-80%)

WOD

Metcon (Time)

4 RFT

20 DB Snatch 50/35

20 Sit-ups

20 Pushups

300m Run

Wednesday

CrossFit 190 – WOD

Gymnastics Conditioning

Metcon (No Measure)

On the 2:00 x 5 sets:

9 OH Squats 115/85

6 Pull-ups (Comp: C2B)

1-3 Bar MU’s (burpees otherwise)

WOD

Metcon (AMRAP – Reps)

3 Rds of:

AMRAP 4

25 Shuttle Runs(rig to rig)

20/15 Cal Bike

Max Cal Row

Rest 4 mins

OR

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

15 Push Jerks 115/85

30 Air Squats

60 DU’s

Tuesday

CrossFit 190 – WOD

Strength

Bench Press (Emomx 8: 5 reps )

1-4: across

5-8: increasing

WOD

Metcon (Time)

15-12-9

Wallballs 20/14

TTB

Straight into

15-12-9

Power Cleans 135/95

Box Over jumps 30/24

*you can use your hands to clear
Comp: 21-15-9

Wallballs

TTB

Into

15-12-9

Hang Power Cleans 155/105

Box over jumps 30/24

*use hands

Monday

CrossFit 190 – WOD

Strength(Olympic)

Squat Clean (Heavy 3 TNG)

12 mins to find

Minimum 4 working sets

WOD

Metcon (Time)

4 RFT

600/500m Row

12 Burpees

400m Run

Friday

CrossFit 190 – WOD

WOD

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Thursday

CrossFit 190 – WOD

Strength

Bench Press (10-10-6-6-2-2)

WOD

Metcon (No Measure)

EMOMx 16

Min 1: 200m Row

Min 2: 8-10 Burpee Box jump overs 24/20

Min 3: 25 Sit ups

Min 4: 50 DU’s

Wednesday

CrossFit 190 – WOD

Olympic Lifting

Hang Clean (3×5, increasing )

Power Clean (3×3 increasing )

TnG

WOD

Metcon (Time)

For time:

800m Run

75’ Single Arm OH DB Lunge

20 Pull-ups

25 S2O 135/95

20 Pull-ups

75’ Single Arm OH DB Lunge

800m Run

DB: 40/25
Comp:

50/35

185/135

Tuesday

CrossFit 190 – WOD

Strength

Deadlift (10-8-6-4-4-4)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

15 Cal Row

15 Push ups

15 Deadlifts 135/95

15 Wallballs 20/14
Comp:

Hspu

185/135

Monday

CrossFit 190 – WOD

Strength

Overhead Squat (5×5, increasing )

From the ground so rigs are free for those doing the open Wod again!

WOD

Metcon (Time)

For time:

400m Run

9 Power Snatch + 9 Burpees

400m Run

9 OHS + 9 Burpees

400m Run

9 Squat Snatch + 9 Burpees

95/65
Comp: 135/95