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Thursday

CrossFit 190 – WOD

Strength

Deadlift ((5-3-1)x2)

Start with 5@60% then increase to 3 and 1.

Second round start 5 heavier

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP at least 14

10 Cal Assault Bike

5 Burpees

10 DB Hang C&J 50/35

7 Medball Squat Cleans 30/20

10 Pull-ups
Each round increase by one rep on bike, DB, and pull-ups

Wednesday

CrossFit 190 – WOD

Strength

Bench Press (EMOMx10)

First five mins: 3 reps across

Last five mins: 1 rep increasing

WOD

Metcon (AMRAP – Reps)

AMRAP 7

50 DU’s

3-6-9-12-15….

TTB
Only TTB reps count for score

Rest 5 mins

Metcon (AMRAP – Reps)

5 Rds of:

:40 Row for Calories

:20 Rest

:40 Ring Push ups

:20 Rest
Those who can’t rx push-up do worm pushups

Tuesday

CrossFit 190 – WOD

Olympic Lifting

Power Snatch (7×2 increasing )

1×2 @60%

1×2 @65%

1×2 @70%

Then increase as needed, work up to heavy tng 2

WOD

Metcon (Time)

2 Rds

25 Wallballs 20/14

20 Thrusters 75/55

15 Wallballs

10 Thrusters 95/65

-rest 1:1 between sets-
Comp: 95/65 then 115/75

20/14 for 25 WB then 30/20 for the 15

Monday

CrossFit 190 – WOD

Strength

Back Squat (5×3 increasing )

Starting at 65%

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 21

7 Power Cleans 95/65

14 Box Over Jumps 24/20

200m Run
Comp: 135/95

Wednesday

CrossFit 190 – WOD

Strength

Deadlift (5×8)

12 mins to work up to a heavy 8. Minimum five sets

WOD

Metcon (Time)

3 RFT

30 Wallballs 20/14

300m Run

30 KB Swings 53/35

300m Row

Tuesday

CrossFit 190 – WOD

Strength

Bench Press (EMOMx 10:)

Odd: Max effort x 60%

Even: 15 ghd sit-ups or

20 buttery sit-ups

WOD

Metcon (Time)

“Shondaneous Combumstion”

100 Clean and Jerks for time

135/95

*alt mins

3 burpees

5 pull-ups

Monday

CrossFit 190 – WOD

Strength

Back Squat (6×5 across )

Every 1:30

WOD

Metcon (Time)

For time:

1 Mile Run

1K Row

200 DU’s
Comp: 1 mile run

2k row

300 DU’s

Friday

CrossFit 190 – WOD

Strength

Deadlift (5-5-5-5-5-3-3-3)

EMOMx 8:

First five sets medium weight across

Last 3 sets increasing

WOD

Metcon (AMRAP – Reps)

AMRAP 10

Buy in:

1000/900m Row

With remaining time amrap

5-10-15-20-25…

Wallballs 20/14

Pullups

Thursday

CrossFit 190 – WOD

Strength

Overhead Squat (10-8-6-4-2)

WOD

Metcon (Time)

For time:

200m Run

25 DU’s

15 Squat Snatch 75/55

200m Run

50 DU’s

12 Squat Snatch

200m Run

75 DU’s

9 Squat Snatch

200m Run

100 DU’s

6 Squat Snatch

200m Run

125 DU’s

3 Squat Snatch
Comp: 95/65

Wednesday

CrossFit 190 – WOD

Strength

Bench Press ((5-3-1) x 3 )

Increasing from 5 to 3 to 1. Each round start with heavier 5

WOD

Metcon (Time)

5 RFT

50 DU’s

12 HSPU

9 Hang Cleans 95/65

6 Front Squats
Comp: 135/95