(469) 222-4194

Friday

CrossFit 190 – WOD

Strength

Clean and Jerk (3 RM)

12 mins to find

WOD

Metcon (Time)

For time:

350m Row, 15 Pull-ups, 2 Power Cleans

350m Row, 15 Pull-ups, 4Power Cleans

350m Row, 15 Pull-ups, 6 Power Cleans

350m Row, 15 Pull-ups, 8 Power Cleans

350m Row, 15 Pull-ups, 10 Power Cleans

Rx: 155/105
Comp: .8 mile Assault bike each round

225/155

Wednesday

CrossFit 190 – WOD

Strength

Back Squat (5RM)

12 mins to work up to a heavy 5. We will use this in the upcoming squat cycle

WOD

Metcon (Time)

For time:

15 Power Clean 115/75

20 Wallballs 20/14

400m Run

15 Push Jerks 115/75

25 Wallballs

600m Run

15 Clean and Jerks 115/75

30 Wallballs

800m Run

*teams of 2 option must go 135/95

Runs are together

Break up barbell

Wallballs synchro

Tuesday

CrossFit 190 – WOD

Strength

Deadlift (5 RM )

12 mins to work up to 5 RM Deadlift

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

35 DU’s

25 Sit-ups

15 KB Swings 53/35
Comp: 35 DU’s

15 TTB

15 kB swing 70/53

*Guys use only 70# without crack

Monday

CrossFit 190 – WOD

Strength

Overhead Squat (5×3, increasing )

WOD

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

OR

Heavy Nancy (Time)

5 RFT

15 Overhead Squats 135/95

400m Run

Friday

CrossFit 190 – WOD

Strength

Deadlift (EMOMx 7: 3 reps increasing )

WOD

Metcon (AMRAP – Reps)

3 Rounds:

1 Min Wallballs 20/14

1 Min DB Snatches 50/35

1 Min Box Jump (24/20)

1 Min Single Arm DB Clean & Jerks 50/35

1 Minute Burpees

1 Minute Rest

Thursday

CrossFit 190 – WOD

Olympic Lifting

Hang Snatch (Heavy 2)

10 mins to find

WOD

Metcon (Time)

For time:

500m Row

25 TTB

500m Row

25 HSPU

500m Row

25 TTB
Comp:

50 TTB

50 HSPU

50 TTB

OR

Metcon (Time)

4 Rds for time:

250m Row

15 V-ups

15 Push Press 95/65

Wednesday

CrossFit 190 – WOD

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Strength

Back Squat (6×3, across )

Tuesday

CrossFit 190 – WOD

Strength

Bench Press (5×12, increasing )

WOD

Metcon (Time)

For time:

400m run

100 DU’s

500m Run

50 Wallballs

600m Run

60 Deadlifts 135/95

700m Run

30 Burpees

800m Run

*30 min time cap

Scaled: run 300m every time
Comp:

150 DU’s

75 DL 135/95

60 Wallballs

30 burpees

Monday

CrossFit 190 – WOD

Olympic Lifting

Barbell Complex (5×9, increasing )

On the 2:00 x 5 Sets:

3 Power Cleans

3 Front Squats

3 Push Jerks

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

3 Rds of “Macho Man” 135/95

25 Sit-ups

Each round has 52 reps
Comp: 175/125

20 Ghd sit-ups

*each rd has 47 reps

Friday

CrossFit 190 – WOD

Olympic Skills

Power Snatch (7×3)

Power Snatch Technique

On the 1:30 x 7 Sets:

30 Double-Unders

3-Position Power Snatch*

*3-Position Snatch:

1 High Hang Power Snatch (high thigh)

1 Hang Power Snatch (knees)

1 Power Snatch (floor)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

9 Strict Pull-Ups

6 Hang Power Snatch (135/95)

9 Strict Handstand Pushups

15 Deadlifts (135/95)
Scaled: banded strict pull-ups

Seated dumbbell press