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Thursday

CrossFit 190 – WOD

Strength

Bench Press (11-9-7-5-3)

*perform 10-20 pushups between sets

WOD

Metcon (Time)

3 RFT

21 KB Swings 53/35

15 Burpees

9 Power Cleans 135/95

*Begin and end Wod with 200m Medball run 20/14

Wednesday

CrossFit 190 – WOD

Strength

Deadlift (EMOMx 7: 5 reps )

First 4 mins: 50%

Last 3: increasing

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

400m Run

15 Wallballs 20/14

10 TTB

15 Box Jumps 24/20

20 Abmat Sit-ups (new standard)
Comp: 20 ttb

Tuesday

CrossFit 190 – WOD

Strength

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

WOD

Metcon (Time)

Last Chance Qualifier #1

42-30-18

Cal Row

Alt DB Hang Snatch 50/35

Monday

CrossFit 190 – WOD

Strength

Metcon (Weight)

DB Complex

3 Rds of Unbroken Reps

10 DB Deadlift + 8 DB Hang Squat Cleans + 6 DB split jerks + 4 DB Thrusters

*Increasing*

WOD

Metcon (Time)

For time:

10-15-20

Shuttle Runs

Thrusters 75/55

Pull-ups
Comp:

10-20-30

Friday

CrossFit 190 – WOD

Strength

Bench Press (4×10)

WOD

Metcon (AMRAP – Reps)

AMRAP 14

5-6-7-8-9-10-11

-Power Clean 135/95

-Box Jumps 24/20

-(2x)OHWalking DB Lunge 50/35

*every 2:00 complete 100m sprint, start back where left off

Thursday

CrossFit 190 – WOD

Strength

Back Squat (5-4-3-2-1)

Increasing to heavy 1…not a PR. Never PR on BS without proper dump/bail out training or crash racks.

WOD

Metcon (AMRAP – Rounds and Reps)

Freedom Day

AMRAP 20

800m Run buy in

With remaining time AMRAP:

19 DB Back Squats 50/35

18 Pull-ups

65 DU’s
DB rests on the top of the shoulders/traps

Wednesday

CrossFit 190 – WOD

Olympic Lifting

Power Snatch (3-3-2-2-1-1)

WOD

Metcon (Time)

Black and Blue 2.0

5 Rft

10 Power Snatch 95/65

10 Lateral Burpees

Tuesday

CrossFit 190 – WOD

Strength

Deadlift (5-4-3-2-1)

WOD

Metcon (Time)

5 RFT

300m Run

7 Deadlifts 225/155

10 HSPU
Comp:

275/205

7 Strict HSPU

Monday

CrossFit 190 – WOD

Strength

Front Squat (5-4-3-2-1)

WOD

Metcon (Time)

For time:

21/16 Cal Row

42 Wallballs 20/14

15 TTB

21/16 Cal Row

36 Wallballs

12 TTB

21/16 Cal Row

30 Wallballs

9 TTB

Friday

CrossFit 190 – WOD

Strength

Squats (5×14)

(2+2+10)

2 Front Squats

2 Back Squats

10 Goblet Squats
Input weight of front squat back squat combo.

Complete 2 FS rack it and immediately complete 2 BS. Rack it and quickly grab KB for goblets(those should be heavy but fast)

WOD

Metcon (Time)

For time:

50 Thrusters 45/35

800m Run

50 DB Snatch (alt) 50/35

800m Run

50 DB Hang C&J

800m Run
25 min time cap