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Thursday

CrossFit 190 – WOD

Strength

Gymnastics stamina:

7 Rds not for time:

5 Box Handstand push-ups

5 Dips(rings with band or box)

5 Push-ups

Comp:

3 strict HSPU, 3 strict ring dips, 3 push ups

12 min time cap

WOD

Metcon (Time)

Running Threshold Work

For time

2 sets of:

1000m at a moderate pace, rest 2 mins

1000m at an easy pace, rest 2 mins

*4 total runs

Wednesday

CrossFit 190 – WOD

Strength

Front Squat (2×3 then 5(1×1))

2 sets of 3 then

5 sets of 1 pausing front squat + 1 front squat

WOD

Metcon (AMRAP – Reps)

3 Rds for reps:

4 mins to complete

500/400m Row

15 Box Jumps 24/20

12 Ttb

Max effort Bench Press with time remaining 135/95

Rest 4 mins

Tuesday

CrossFit 190 – WOD

Olympic Lifting

Power Snatch (5×3 increasing to medium)

WOD

Metcon (Time)

For time:

10-12-14-16-18

HSPU

Deadlifts 185/135

50-60-70-80-90

DU’s

*time cap 16mins

Monday

CrossFit 190 – WOD

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 28

400m Run

20 Burpees

50m Back Rack DB Lunge 35/25

Friday

CrossFit 190 – WOD

WOD

Crossfit Games Open 21.3 RX (Ages 16-54) (Time)

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 bar muscle-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 65 lb. for the front squats and thrusters

M:95 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here

Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min
To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here

Thursday

CrossFit 190 – WOD

Strength

Back Squat (3×8 increasing )

Light to medium weight

*one second pause in bottom working on position

WOD

Metcon (Time)

For time:

21-15-9

Dbl DB/KB Front Squat 35/25

KB Swing 53/44

Burpee Over two DBS

Wednesday

CrossFit 190 – WOD

Strength

Deadlift (3×5 across )

Medium weight

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

20/16 Cal Row

15 Push Press 95/65

20 Box Step ups 35/25(20″ all)

50 DU’s

Rest :30

Tuesday

CrossFit 190 – WOD

Strength

Shoulder Press (EMOMx6: 6 reps )

Start at 50-60% and work up

WOD

Metcon (Time)

For time:

2 Rds

5 Pull-ups

5 Wallballs 20/14

5 Box Jump Overs 24/20

100m Run

2 Rds

10 Pull-ups

10 Wallballs

10 Box Jump Overs

200m Run

2 Rds

15 Pull-ups

15 Wallballs

15 Box Jump Overs

300m Run
Comp: c2b

30/20 wallball

Monday

CrossFit 190 – WOD

Strength

Front Squat (6×3 increasing )

WOD

Metcon (Time)

4 Alternating Rounds for time:

10 Power Cleans 135/95

20 HSPU/ TTB

10 Squat Cleans

*complete a round every 5 mins

recording slowest round
Scaled is 25 push-ups

Other rounds 25 knees to chest

Friday

CrossFit 190 – WOD

WOD

Crossfit Games Open 21.2 RX (Ages 16-54) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 35-lb. dumbell, 20-in. box

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

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here

Mobilize

Spend time rolling out and stretching your legs, back and shoulders after this one