(469) 222-4194

Monday

CrossFit 190 – WOD

Strength

Back Squat (10×2 across @85-90%)

WOD

Metcon (AMRAP – Reps)

AMRAP 15

25 TTB

15 Burpee to Target (6″)

25 Alt DB Step ups 50/35

50 HSPU

25 Alt DB Step ups

15 Burpee to Target

25 TTB

Friday

CrossFit 190 – WOD

Strength

Bench Press (EMOMx10: 3 reps )

First five sets increasing

Last five across

WOD

Metcon (Time)

6 RFT

20 Wallballs 20/14

50 DU’s

*every 1:30 complete 15 TTB

Time cap: 20 mins
Comp: 10 Rds

Time cap 25 mins

Thursday

CrossFit 190 – WOD

Strength

Deadlift (15RM)

Minimum of 3 sets attempted. Warm up properly

WOD

Metcon (Time)

Burpee Cycling Benchmark

For time with a 6:00 time cap:

50 Burpee Box Jump Overs 24/20

Rest 5 mins

Metcon (AMRAP – Reps)

Wise Man

AMRAP 3:00

3 Power Cleans

3 Front Squats

3 Push Jerks

Barbell- 135/95lb

Rest 3 mins

AMRAP 3:00

3 Power Cleans

3 Front Squats

3 Push Jerks

Barbell – 155/105

Wednesday

CrossFit 190 – WOD

Strength

Front Squat (8-6-4 then 3×2 @95%)

WOD

Metcon (Time)

For time:

1 Mile Run

100 Air Squats

50 Pullups

100 DU’s

50 Pushups

100 Air Squats

800m Run

*30 min time cap
Comp: complete with 20/14# vest

Second run is 1 mile without vest

Tuesday

CrossFit 190 – WOD

Olympic Lifting

Power Snatch (4×2, 2×1)

WOD

Metcon (AMRAP – Reps)

AMRAP 9

4-8-12-16-20….

Deadlifts 185/135

Lateral Burpees
Comp: 225/155

Monday

CrossFit 190 – WOD

Strength

Back Squat (EMOMx7: 5 reps increasing )

WOD

Metcon (Time)

“Don’t Have My Running Legs”

3 RFT

400m Run

10 Hang Squat Cleans 95/65

10 S2O

200m Run

10 TTB

15 Sit-ups
Comp: 115/85

Friday

CrossFit 190 – WOD

Strength

Press Complex: (3×13)

3x 13

3 rds

3 strict press + 10 push press

Rest 60-90 seconds between sets

WOD

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

OR

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

100 Dus

20 Box Jumps

75 Dus

25 KB Swings 53/35

50 Dus

20 Goblet Squats

25 Dus

25 Pullups

Thursday

CrossFit 190 – WOD

Strength

Deadlift (EMOMx 7: 3 reps )

WOD

Metcon (Time)

For time:

30 Power Snatch 95/65

30 Clean and Jerks 95/65

60 Thursters 45/35
Comp: 115/75

Then

Thrusters at 75/55

Wednesday

CrossFit 190 – WOD

Strength

Bench Press (3×10, 3×5)

WOD

Metcon (Time)

4 RFT

10 Shuttle Runs

10 Burpees

20 DB C&J 50/35

20 Goblet Lunges

10 Cal Bike

10 Burpees

Tuesday

CrossFit 190 – WOD

WOD

Metcon (Time)

Home Wod

For time:

100 Goblet Static Lunges

50 Flutter kicks

25 Situps

100 Air Squats

50 Alt V-ups

25 Situps

100 Alt Jumping Lunges

50 Plank elbow to lock outs

25 Situps

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

50 Cal Row

40 Ttb

30 Wallballs

20 Power Clean 135/95

10 Wall walks