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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

Friday

CrossFit 190 – WOD

WOD

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Metcon (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

Those not doing the open complete with 45/30s due to lack of dbs

Thursday

CrossFit 190 – WOD

Olympic Lifting

Metcon (Weight)

On the 1:30 x 5 sets:

1 Hang Power Clean

1 Power Clean

1 Hang Squat Clean

WOD

Metcon (No Measure)

3 Rounds

2 mins of:

12 DL 95/65

9 Hang Cleans 95/65

6 S2O

Max Cal Row

Rest 1 min

3 mins of:

20 Wallballs

15 KB Swings

200m Run

Wednesday

CrossFit 190 – WOD

Strength

Back Squat (3×8, Increasing but medium weight )

Metcon (Time)

For time:

400m Run

50 Sit-ups

400m Run

40 DB Snatches 50/35

400m Run

30 Pull-ups

400m Run

20 Box Over Jumps 24/20

400m Run

10 Burpees to 6″ Target

Tuesday

CrossFit 190 – WOD

Strength

Shoulder Press (3×6 increasing)

Bench Press (3×6 increasing )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

10 Deadlifts 155/105

12 HSPU

50 DU’s
Comp:

10 Deadlifts 205/155

15 HSPU

80 DU’s

Monday

CrossFit 190 – WOD

Strength

Front Squat (6×2 increasing )

On the 1:30 x 6:

1 Pausing Front Squat

1 Front Squat

WOD

Metcon (Time)

5 RFT

10 TTB

5 Squat Cleans 135/95

250m Row
Comp: 185/135

Friday

CrossFit 190 – WOD

WOD

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Strength

Optional pick a strength, set up and input in wodify but stay out of the way of people doing Open Wod or being judged!

Thursday

CrossFit 190 – WOD

WOD

Metcon (Time)

4 RFT

400m Run

15 KB Swings 53/35

10 Box Over Jumps 24/20

20 Sit-ups

Mobility

15 mins

Hips

Shoulders

Quads and Hamstrings

Wednesday

CrossFit 190 – WOD

Olympic Lifting

Power Snatch (5×3, increasing )

WOD

Metcon (No Measure)

“Open Primer”

On the Minute x 16:

Min 1: 15/12 Cal Row

Min 2: 5 Pausing OH Squats

(50% of 1RM Snatch)

Min 3: 5 TTB + 10 DB Hang Clean and Jerks 50/35

Min 4: 7 Burpees Over the Bar

Tuesday

CrossFit 190 – WOD

Strength

Back Squat (10-5-4-3-1-1-1)

Work up to a heavy

Not to exceed 90%

WOD

Metcon (Time)

5 RFT

200m Run

15 Deadlifts 185/135

200m Run

12 HSPU or 20 Push ups
Comp:

12 Deadlifts 275/185

24 HSPU