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Friday

CrossFit 190 – WOD

Olympic Lifting

Hang Snatch (6×2 increasing )

WOD

Metcon (AMRAP – Reps)

AMRAP 5

28 DB Snatch 50/35

28 Wallballs 20/14

14 Shuttle Runs(rig to rig)

Rest 2 mins

AMRAP 4

20 DB Snatch

20 Wallballs

10 Shuttle Runs

Rest 1 min

AMRAP 3

12 DB Snatch

12 Wallballs

6 Shuttle Runs

Thursday

CrossFit 190 – WOD

Strength

Bench Press (EOMOMx10: 15 reps across)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

30/24 Cal Row

20 Box Get Overs 30/24

20 Back Rack DB Rev Lunges

10 Power Cleans 135/95

*35/25 lunge weight
Comp: 185/135

50/35

Wednesday

CrossFit 190 – WOD

Strength

Back Squat (4×4 increasing )

Rest 60-90 seconds between sets. Go heavy

WOD

Metcon (Time)

For time:

400m Run

Then

10 Deadlifts 185/135

40 DU’s

15 Deadlifts 165/115

60 DU’s

20 Deadlifts 135/85

80 DU’s

400m Run to finish
Comp: 225/155

205/145

185/125

Tuesday

CrossFit 190 – WOD

Strength

Push Jerk (4-4-4-3-3)

WOD

Metcon (AMRAP – Reps)

3 Rds for Max Reps of:

1 min: Lateral Burpees

1 min: Power Snatch 95/65

1 min: Box Jumps 24/20

1 min: TTB

-Rest 1 min-

Monday

CrossFit 190 – WOD

Strength

Thruster (2×10, 5×5 increasing )

WOD

Metcon (Time)

For time:

75 Abmat Sit-ups (with arms)

50 Push-ups

25 Pull-ups

75 Air Squats

750m Row

50 Abmat Sit-ups

25 Push-ups

25 Pull-ups

50 Air Squats

500m Row

Friday

CrossFit 190 – WOD

Olympic Skills

“Power” Snatch Balance (5×5 increasing )

Behind the neck “dip, drive and press under” to the power catch position of the snatch.
Similar to a jerk but back rack with snatch grip. Pause for 1 full second in the catch

Olympic Lifting

Snatch Complex (6×3 )

On the 1:30 x 6 Sets:

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

WOD

Metcon (Time)

For time:

50 KB Swings 53/44

1000m Row

50 Power Snatch 75/55

Thursday

CrossFit 190 – WOD

Strength

Front Squat (8-8-6-6-4-4)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 17

27-21-15-12-9-6-3

TTB

Wallballs 20/14

200m Run after each Rd

*go back up if you complete

Wednesday

CrossFit 190 – WOD

Strength

Bench Press (3×10 across, 3×6 increasing )

WOD

Metcon (Time)

For time:

12 DB C&J 50/35

15-30-45-60-45-30-15

DU’s

*Start and finish the workout with DU’s
Comp: 2 sets

10 DB C&J 60/45

20-40-60-80-60-40-20

DU’s

5 min rest between

Tuesday

CrossFit 190 – WOD

Olympic Lifting

Clean Complex (6×4 )

6 sets to Work up to a heavy:

Deadlift

Hang Power Clean

Power Clean

S2O

WOD

Metcon (Time)

For time:

30/24 Cal Assault Bike

20 Burpee Box Over Jumps

10 Power Cleans 155/105

Rest 3:00

10 Power Cleans

20 Burpee Box Over Jumps

30/24 Cal Assault Bike

Monday

CrossFit 190 – WOD

Strength

Back Squat (5,3,1,5,3,1,10)

Take about 14 mins to complete

WOD

Metcon (Time)

For time:

800m Run buy in

Then 3 Rds of:

15/12 Cal Row

50’ OH walking Lunge 45/35

12 Pullups
Comp: 4 rds

95/65 barbell oh walking lunge

5 bar muscle ups