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Tuesday

CrossFit 190 – WOD

Strength

Deadlift (5×5 increasing )

WOD

Metcon (Time)

Finishing Long

Teams of 2

-2019m Row buy in

12 Rounds

12 TTB

12 Burpees

-2020m Row buy out

*rows broken up however, one athlete working one athlete running 200m during rounds

Monday

CrossFit 190 – WOD

Strength

Back Squat (6-4-2, 6-4-2, 6-4-2)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14)

20 Hang Power Cleans (95/65)

20 Box Jumps (24/20)

20 Push Press (95/65)

20/15 Calorie Row

Friday

CrossFit 190 – WOD

WOD

Metcon (Time)

3 Rounds:

25 Back Squats 115/85

15 TTB

25/18 Calorie Row

15 HSPU

Mobility

Thursday

CrossFit 190 – WOD

Olympic Skills

3 Position Power Snatch (5×3 )

5 Complexes, building to a moderate:

– 1 Rep from the High Hang (pockets)

– 1 Rep from the Hang (1″ above knee)

– 1 Rep from the Floor

WOD

Metcon (Time)

For time:

400m Run

50 Power Snatch 95/65

400m Run

50 Pull-ups

400m Run

50 Burpee Box Jump Overs

Tuesday

CrossFit 190 – WOD

WOD

12 Days of Christmas (2019) (Time)

Day 1: Muscle up/Wall Climb

Day 2: Front Squats 115/75

Day 3: Burpees

Day 4: Box Jumps 24/20

Day 5: Pull-ups

Day 6: DB Snatches 50/35

Day 7: Wallballs 20/14

Day 8: KB swings 53/44

Day 9: TTB

Day 10: Power Cleans 115/75

Day 11: HSPU

Day 12: (1200/3)m Run

*its a 400 🙂

Monday

CrossFit 190 – WOD

Strength

Deadlift (20-16-12-8)

WOD

Metcon (Time)

Every 5 Minutes x 5 Rounds:

20/14 Calorie Row

20 x 10 Meter Shuttle Sprints

20 Burpees

50 DU’s (comp)

Friday

CrossFit 190 – WOD

Strength

Back Squat (6-4-2, 6-4-2, 6-4-2)

Increase 5 pounds on each set from last week

WOD

Metcon (Time)

Teams of 2

For time:

150 Cal Row

150 Snatch 75/55

*one partner on rower one snatching, switch every 1:00 until complete

Straight into

150 Wallballs 24/20

150 Deadlift 165/105

*same,
If one movement complete, both athletes can trade out working to finish remaining movement

Thursday

CrossFit 190 – WOD

Olympic Lifting

Clean and Jerk (Heavy 1 rep)

12 min to build to a heavy 1 Rep Clean and Jerk

WOD

“Bergeron Beep Test” (AMRAP – Rounds)

Every Minute, On the Minute, for as long as possible, complete:

7 Thrusters, 75/55

7 Pull ups

7 Burpees

Wednesday

CrossFit 190 – WOD

Strength

Shoulder Press (EMOMx 7: 5 reps, increasing )

WOD

Metcon (Time)

For time:

750m Row

75/50 Push Ups

50 Walking Lunges

50 AbMat Sit-ups

75 KB Swings 35/26

750m Row

*lunge w/ 35/25 plate anyway
Comp:

1000m row

100 HSPU

75 Walking lunge 45/35

75 AbMat sit-ups

100 KB Swings 53/44

1000m Row

Tuesday

CrossFit 190 – WOD

Strength

Front Squat (10-10-8-6)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

800m Run

With remaining time:

5 Squat Clean 135/95

9 Box Jump 24/20

13 TTB
Comp: 205/145