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Friday

CrossFit 190 – WOD

Strength

Back Squat (3×10, increasing but moderate )

WOD

Metcon (Time)

For time:

400m Run

3 Sets of:

12/9 Cal Assault Bike

15 Ttb

12 Ring Dips

Then 400m Run to finish
Modify ring dips with banded dips or box(20)

Comp: 21/16 cal

18 ttb

15 ring dips

Thursday

CrossFit 190 – WOD

Olympic Lifting

Clean and Jerk (5-5-3-3-1-1)

WOD

Metcon (Time)

For time:

3-6-9-12-9-6-3

Clean and Jerk 115/75

Burpee Box Over Jump 24/20
Comp:

135/95

Wednesday

CrossFit 190 – WOD

Strength

Front Squat (3×5 across, 2×5 across )

2×5 is heavier

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

100m Run

10 Medball Squat Cleans 20/14

15 Cal Row

20 Medball Box Step Overs 20″

Tuesday

CrossFit 190 – WOD

Strength

DB Bench (5×10)

5 reps on each arm

*after each set of 10 DB Bench complete 10 renegade rows

– 1 push-up then one DB row with left one with right = 1 rep

WOD

Metcon (Time)

For time:

5-10-15-10-5

Pullups

*10 KB Reverse Lunges and 25 DU’s after each set (35/26)
Comp:

6-12-18-12-6

C2B

53/35

Monday

CrossFit 190 – WOD

Strength

Push Press (10-10-8-8-4-4)

WOD

Metcon (Time)

4 RFT

400m Run

20 Alt V-ups

15 Deadlifts 155/105
Comp:

30 v-ups

205/145

Friday

CrossFit 190 – WOD

Strength

Back Squat (EMOMx 7: 5 reps )

Increasing by 5 to 10 pounds each minute. Should be moderate in the beginning and heavy at the end

WOD

(Time)

For time:

18-15-12

OHS 95/65

TTB

Rest 2 mins

Then

30 OHS 75/55

30 TTB
Comp:

115/85

Then 95/65

Thursday

CrossFit 190 – WOD

Strength

Bench Press (EMOMx10: 2 reps )

First 5 mins: increasing

Last 5 mins: across

WOD

Metcon (Time)

3 RFT

500m Row

10 Burpee Over Rower

50’ OH Walking Lunge 45/35

*15 min time cap
Comp: 4 Rds

17 min time cap

Wednesday

CrossFit 190 – WOD

Strength

Deadlift (3×15 increasing )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

30 DB Snatch 50/35

30 Box Jumps 24/20

30 Pull-ups

300m Run

Tuesday

CrossFit 190 – WOD

Strength

Front Squat (4×5 increasing )

WOD

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Monday

CrossFit 190 – WOD

Olympic Skills

From the 0:00-4:00

Build to moderate triple of behind the neck snatch grip push jerk

From the 4:00-8:00

Build to moderate double:

Muscle Snatch

From the 8:00-12:00

Build to Heavy single of Power Snatch

Power Snatch (1 RM)

4 min to find 1RM

WOD

Metcon (AMRAP – Reps)

“Phantom”

6 Rds

1 min max Assault Bike Cal

1 min max Bar Facing Burpees

1 min max Doube Unders

1 min rest
Only record lowest round of combined reps