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Friday

CrossFit 190 – WOD

Olympic Skills

Snatch Balance Complex (4×2)

On the 1:30 x 4 Sets:

1 Snatch Balance

1 Pausing Overhead Squat (3s in bottom)

Snatch Complex (6×3, increasing )

On the 1:30 x 6 Sets:

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

WOD

Metcon (Time)

For time:

200m Run

15 Push Press 95/65

200m Run

12 Hang Cleans

200m Run

9 Hang Snatch + 9 Hang Squat Snatch

200m Run

12 Hang Squat Cleans

200m Run

15 Thrusters
Comp: 115/85

Thursday

CrossFit 190 – WOD

Conditioning

Metcon (Time)

75 Cal Assault Bike for time
8 min time cap

Comp: 100 cal

WOD

Metcon (AMRAP – Reps)

AMRAP 5

200’ Lunge

35 Sit-ups

Max DU’s remaining time

Rest 3 mins

AMRAP 5

100’ Lunge Hanging 50/35s

40 Sit-ups

Max Burpees

Rest 3 mins

AMRAP 5

200’ Lunge

35 Sit-ups

Max Cal Row

Wednesday

CrossFit 190 – WOD

Strength

Back Squat (3×10 increasing, 3×6 across )

WOD

Metcon (Time)

For time:

21-15-9

HSPU

TTB

Straight into…

21-15-9

Deadlifts 135/95

Wallballs 20/14
Comp: 205/145 DL

30/20

Tuesday

CrossFit 190 – WOD

Strength

Bench Press (5-5-5 across, 5-5-5 across )

Heavy working sets first 3,

Little less weight on last three

WOD

Metcon (AMRAP – Reps)

AMRAP 15

buy in: 2000m Row

Max rounds in time remaining:

8 Burpee Box Jumps 24/20

8 Pull-ups
Comp: 2500m

8 burpees box jumps

8 c2b

Monday

CrossFit 190 – WOD

Strength(Olympic)

Clean and Jerk Complex (7×4)

On the 1:30 x 7 Sets:

1 Power Clean

1 Front Squat

1 Push Jerk

1 Cluster

WOD

Metcon (Time)

For Time:

10 Power Cleans (155/105)

50 Air Squats

10 Front Squats (155/105)

50 Air Squats

10 Push Jerks (155/105)

50 Air Squats
Comp: 175/125

Friday

CrossFit 190 – WOD

Strength

Not for time:

3 Rounds

50’ single arm OH walking lunge (left)

50’ single arm OH walking lunge (right)

50’ broad jumps

Rest 1:30 between sets

WOD

Metcon (Time)

For time:

1 Mile Run

30 Deadlifts 225/155

45 Bar Facing Burpees

30 Pull-ups
Comp: 315/225

60 pull-ups

Thursday

CrossFit 190 – WOD

Strength

Back Squat (Every 2 mins x 5: 8 reps, increasing )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

15 Thrusters 75/55

15 Cal Row

Mobilize

Wednesday

CrossFit 190 – WOD

Strength

Deadlift (EMOMx 7: 7 reps )

1-4 across

5-7: increasing

WOD

Metcon (Time)

For time:

21-15-9

S2O 95/65

50 DU’s

Burpees
Comp: 145/105

Core Conditioning

Not for time

3 rounds of:

15 sit-ups

15 v-ups

30 sec L hold from rig(knees up to scale)

1:00 plank on elbows

Tuesday

CrossFit 190 – WOD

Strength

Bench Press (20-15-10-5, increasing )

WOD

Metcon (AMRAP – Reps)

AMRAP 20

10 Squat Cleans 135/95

20 TTB

30 Box Jumps 24/20

40 Cal Row

50 Pushups

40 Cal Bike

30 TTB

20 Box Over Jumps 24/20

10 Squat Cleans

* back to 20 TTB if finish
Comp: 205/155

Monday

CrossFit 190 – WOD

Strength

Overhead Squat (4×3, increasing )

1 Pausing Overhead Squat (3 Seconds in Bottom)

2 Overhead Squats

*for athletes with capacity to squat with proper exterior rotation and depth

* if you can’t get to depth with with just the bar, no weight should be added. Work form first

WOD

Metcon (Time)

For time:

400m Medball Run 20/14

5 Rds

6 Strict pull-ups

9 OHS 95/65

12 Power Cleans

400m Medball Run to finish

*if OHS cannot be done safely front squat to scale
Comp:

7 Strict Chest to Bar

7 OHS 135/95

7 Power Cleans