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Tuesday

CrossFit 190 – WOD

Strength

Deadlift (10-10-10-10)

Increasing

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Box Jumps 24/20

10 Pushups

10 TTB

Rest 5 mins

Part 2

Metcon (Time)

For time:

40 TTB(sit-ups/k2c mod)

40 PushUps

40 Box Jumps

Monday

CrossFit 190 – WOD

Strength

Overhead Squat (5-5-5-3-3-3)

WOD

Metcon (AMRAP – Reps)

AMRAP 4

9 Burpee Pull-ups

21 OHS 75/55

Rest 2:00

AMRAP 4

6 Burpee Pull-ups

15 OHS 95/65

Rest 2:00

AMRAP 4

3 Burpee Pull-ups

9 OHS 115/75
Comp: burpee bar mus

DONT YOU DARE SKIP TODAY! We can modify the movements and the weight to get a great workout. Sign up and show up!

Friday

CrossFit 190 – WOD

Warm-up

200m or 1:00 Run

15 Air Squats

8 Spider-Man’s

15 jumping jacks

10 walking quad stretch

5 Burpees

5 Inch Worm w/push up

WOD

Metcon (AMRAP – Reps)

Ultra Instinct

10x 2:00 moderate pace run

:30 rest

(Advice is run with watch – 5 rounds in one directions then 5 back.

After your final round rest :30 then complete 2:00 max effort burpees. Score is burpees completed…remember integrity is doing what is right when nobody is watching. Do good reps!!!

Wednesday

CrossFit 190 – WOD

Strength

Back Squat (EMOMx 8: 5 reps across )

WOD

Metcon (Time)

For time:

400m Run

2 Rds

75 DU’s

50 Walking Lunges w/ 15/10#

25 Push-ups

Then

400m Run buy out

Post-WOD

Not for time:

50 Abmat Sit-ups

50 alt v-ups

2:00 accumulated plank

25 alt v-ups

25 Abmat Sit-ups

Tuesday

CrossFit 190 – WOD

Olympic Skills

Snatch Balance (4×3 increasing)

Work up to medium weight being quick under the bar

Olympic Lifting

Snatch Complex 10 (6×2)

6 sets of:

1 low hang power snatch

1 low hang squat Snatch

WOD

Metcon (Time)

4 RFT

30/24 Cal Row

30 Box Jumps 24/20

30 DB Snatch 50/35

Monday

CrossFit 190 – WOD

Strength

Thruster (10-8-6-5-4-3 increasing )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

200m Run

15 Wallballs 20/14

10 TTB

Friday

CrossFit 190 – WOD

Strength

Back Squat (5×3)

5 sets of:

1 pausing rep (2 secs)

2 back squats

WOD

Metcon (AMRAP – Reps)

AMRAP 20

Min 1: Shuttle Runs(rig to rig)

Min 2: KB Swings

Min 3: Cal Assault Bike

Min 4: S2O 115/80

Min 5: Rest