Wednesday

CrossFit 190 – WOD

Strength

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

Set 1: 6 Reps 72%

Set 2: 4 Reps 76%

Set 3: 2 Reps 82%

3 Minutes Rest

Set 4: 6 Reps 76%

Set 5: 4 Reps 82%

Set 6: 2 Reps 86%

3 Minutes Rest

Set 7: 6 Reps 82%

Set 8: 4 Reps 86%

Set 9: 2 Reps 92%

*% are of 5RM from last week

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

Set 1: 6 Reps 72%

Set 2: 4 Reps 76%

Set 3: 2 Reps 82%

3 Minutes Rest

Set 4: 6 Reps 76%

Set 5: 4 Reps 82%

Set 6: 2 Reps 86%

3 Minutes Rest

Set 7: 6 Reps 82%

Set 8: 4 Reps 86%

Set 9: 2 Reps 92%

*% are of 5RM from last week

WOD

Metcon (AMRAP – Reps)

AMRAP 11

500m Row

2 Rds

16 DB Snatch 45/30

16 Goblet Lunges

Then

400m Row

2 Rds

16 DB hang C&J

16 Goblet Squats

Then

300m Row

Max Effort Single Arm Thrusters(switch as needed)
Comp: 50/35

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