(469) 222-4194

Friday

CrossFit 190 – WOD

Strength

Deadlift (EMOMx8: 2 reps)

First 4 sets across

Last 4 increasing

WOD

Metcon (Time)

For time:

5 RFT

16 DB Snatch 45/30

4 Burpee over DB

*every min complete 8 pull-ups starting after one min of work
Comp: 50/35

8 burpees over Db

5 BMU on the min

Core Conditioning

Not for time:

20-17-14-11

Sit-ups

10-10-10-10

V-ups

:45 plank hold after each round

Thursday

CrossFit 190 – WOD

Strength

Back Squat (6×3 medium weight )

WOD

“50’s” Wod remade (AMRAP – Reps)

AMRAP 21

50 Cal Row

40 Box Jump Overs 24/20

30 Power Cleans 135/95

50 Wallballs 20/14

40 Ring Dips

50 Wallballs 20/14

30 Power Cleans 135/95

40 Box Jump Overs 24/20

50 Cal Row

OR

Metcon (Time)

3 Rds for Time:

800m Run

20 Power Cleans 95/65

20 Box Jumps 24/20

20 Ring Dips

Wednesday

CrossFit 190 – WOD

Strength

Metcon (Weight)

Barbell Overhead Lunge

6 sets(minimum) to build to a heavy 25’ overhead Walking Lunge.

*safety first

* watch others around you

WOD

Metcon (Time)

For time:

3-6-9-12-15

TTB

50’ Goblet Lunge 35/26

15-12-9-6-3

Push ups

50 DU’s

*lunge after each set of TTB

DU after each set of pushups
Comp:

53/35

Hspu