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Friday

CrossFit 190 – WOD

Olympic Lifting

Power Clean and Jerk (5-5-5-3-3-3-1-1-1)

WOD

Metcon (Time)

3 RFT

5 C&J 135/95

10 TTB

15 Burpees

400m Run
Comp: 185/135

20 TTB

Thursday

CrossFit 190 – WOD

Strength

Bench Press (10-9-8-7-6-5)

Same Weight

10-15 dips between each set. Ring dips if possible

WOD

Metcon (Time)

For time

50-35-20 (45-30-15)

Cal Row

DB Box Step ups 50/35

Rest 2 mins

30-20-10

Wallballs

*10 shuttle runs after each set

Wednesday

CrossFit 190 – WOD

Strength

Overhead Squat (10-6-4-3-3-3)

WOD

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes
Scale-

50 DU’s/100 singles

Lighter OHS

20 pull-ups instead of MU’s both times

Tuesday

CrossFit 190 – WOD

Strength

Deadlift (7×5)

4 sets across medium

3 sets across heavier

WOD

Metcon (Time)

5 RFT

15 Deadlifts 115/75

10 Push Press

200m Run
Comp: 15 deadlifts 135/95

10 strict press

200m run

Monday

CrossFit 190 – WOD

Strength

Back Squat (9-7-5-3-1-1-1-1-1-1-1)

WOD

Metcon (Time)

For time:

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees
Comp: 3 x 3 Rds

9 TTB

7 lateral burpees

5 hang Squat cleans

185/135

205/145

225/155

Friday

CrossFit 190 – WOD

Strength

Front Squat (3-1-3-1-3-1-12)

WOD

Metcon (Time)

For time:

3 Rds

3 Power Cleans 95/65

3 Front Squats

3 Push Jerks

Run 400m

2 Rds

3 Power Cleans 115/75

3 Front Squats

3 Push Jerks

Run 400m

1 Rds

3 Power Cleans 135/95

3 Front Squats

3 Push Jerks

Run 400m
Comp: 155/105

185/135

205/145

Thursday

CrossFit 190 – WOD

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

14 DB Snatch 50/35

40 DU’s

10 Box Jumps 24/20

Core Conditioning

4 Rds EMOMx 4

1: 20 V-ups

2: 12 Strict Knee Raises/6 tuck unders

3: 30 second hollow body hold

4: Rest

Wednesday

CrossFit 190 – WOD

Strength

Thruster (EMOMx 7: )

Minute 1: 7 reps

Minute 2: 6 reps

Minute 3: 5 reps

Minute 4: 4 reps

Minute 5: 3 reps

Minute 6: 2 reps

Minute 7: 1 rep

Working up in weight

First rep of each set and final 1 can be squatclean thruster

WOD

Metcon (Time)

For time:

100’ OH DB walking lunge 35/20

21 Hang Power Clean 95/65

21 Pull-ups

100’ OH DB walking lunge 35/20

15 Hang Squat Clean

15 Pull-ups

100’ OH DB walking lunge 35/20

9 Thrusters

9 Pull-ups

*single DB
Comp: 50/35

Barbell 21-15-9 (135/95)

Ring muscle ups 9-7-5

Tuesday

CrossFit 190 – WOD

Strength

Bench Press (3×10 increasing 3×5 increasing )

WOD

Metcon (Time)

For time:

35 Burpees

20 Cal Row

50 DB Push Press 45/30

20 Cal Row

50 Deadlifts 185/135

20 Cal Row

35 Burpees
Comp: 50/35

225/155

Monday

CrossFit 190 – WOD

Strength

Back Squat (9-7-5-3-1-1-1-1-1-1-1)

WOD

Metcon (AMRAP – Reps)

AMRAP 9

600m Run

Then as many rounds and reps with remaining time of:

9 TTB

15 Wallball 20/14

Directly into:

AMRAP 8:

400m Run

9 Power Power Snatch 75/55

15 OHS