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Monday

CrossFit 190 – WOD

Strength

Back Squat (5×3 across @ 87%)

WOD

Metcon (Time)

For time:

4 Rds

12 Power Cleans 95/65

12 Push Press

12 Front Squats

Rest 3:00

4 Rds

6 Power Cleans

6 Push Press

6 Front Squats

Friday

CrossFit 190 – WOD

Strength

Front Squat (5×3 across )

WOD

Metcon (Time)

For time:

800m Run

30 Devils Press 30/20

200’ Dbl DB Front Rack Lunge

400m Run

100’ Dbl DB Front Rack Lunge

15 Devils Press

200m Run
Comp: 40/25

Thursday

CrossFit 190 – WOD

Strength

Push Jerk (3×5, 3×3, 3×1)

WOD

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Wednesday

CrossFit 190 – WOD

Strength

Bench Press (2×10 across, 2×6 across )

WOD

Metcon (Time)

For time:

100-80-60-40-20

DU’s

25-20-15-10-5

OHS 75/55
Comp: 95/65

Add

5-4-3-2-1 ring MU’s

Tuesday

CrossFit 190 – WOD

Strength

Deadlift (3×5 increasing )

WOD

Metcon (Time)

For time:

600m Run

2 Rds

15 TTB

10 Deadlifts 115/75

5 Power Snatch

Straight into:

400m Run

2 Rds

15 TTB

10 Deadlifts

5 Power Snatch
Comp: 135/95

Monday

CrossFit 190 – WOD

Strength

Back Squat (10×3 across @84%)

WOD

Metcon (Time)

6 RFT

16/14 Cal Row

16 Alt DB Clean and Jerks 50/35

8 Burpees over DB
Comp: 10 Rds

Friday

CrossFit 190 – WOD

Strength

Bench Press (5-4-3-2-1)

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Thursday

CrossFit 190 – WOD

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

50’ Double KB Front Rack Lunge

15 Sumo Deadlift High Pulls

10 Box Jumps 24/20

*95/65

Core Conditioning

5 Rds:(10 mins)

Odd: 10-15 ttb or knee raises

With remaining time max alt v-ups

Even: easy row or assault ride

Wednesday

CrossFit 190 – WOD

Strength

Back Squat (5×3 across )

5-10# heavier than last week

WOD

Metcon (Time)

For time:

200m Plate Grip walk 30/20

25 Burpees

100 DU’s

200m Plate Grip Walk

20 Burpees

80 DU’s

200m Plate Grip Walk

15 Burpees

60 DU’s

Tuesday

CrossFit 190 – WOD

Olympic Lifting

Power Clean (10-8-6-4-2)

Work up to a heavy 2. Rest 60 seconds between sets

WOD

Metcon (Time)

4 RFT

21/16 Cal Assault bike

15 Deadlifts 135/95

12 HSPU

6 Power Cleans