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Wednesday

CrossFit 190 – WOD

Strength

Bench Press (5-3-1-5-3-1-5)

75-85-90-80-90-95

Then 5@80-85%

WOD

Metcon (Time)

4 RFT

16 DB Hang Clean and Jerk 50/35

16 TTB

60 DU’s

*half and half on HC&J but doesn’t have to be alternating
11 min time cap

Tuesday

CrossFit 190 – WOD

Olympic Lifting

Power Snatch (5-4-3, 2-2,1-1)

EMOMx 7

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

8 Pullups

4 Power Snatch 115/75

12 Medball Reverse Lunges 30/20

On the 0-5-10-15 run 400m
Comp: 2 Ring Muscle ups

135/95

Monday

CrossFit 190 – WOD

Strength

Back Squat (8-6-4-4)

65-75-85-90%

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

24/20 Cal Row

16 Burpee Box Jump Overs

24 Push Press 95/65

8 Burpees Over the Bar

*24/20 box

Friday

CrossFit 190 – WOD

Strength

Front Squat (3×5)

65-70-75%

WOD

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Squat clean for RX

Modify ring dips with bands or doing box dips

Thursday

CrossFit 190 – WOD

Olympic Lifting

Hang Clean and Jerk (7×3 increasing )

7 sets: 3 Hang Clean and Jerks

WOD

Metcon (Time)

For time:

400-300-200-100m Run

40-30-20-10

KB Swing 50/35

AbMat Situp (new standard)
Comp: ghd situp

Wednesday

CrossFit 190 – WOD

Strength

Deadlift (5-3-1, 3×3@70%)

70-80-90%

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

60/45 Cal Row

45 Pull-ups

30 Deadlifts 185/135

15 Bar Facing Burpees
Comp: C2B

225/155

Tuesday

CrossFit 190 – WOD

Strength

Bench Press (10-8-6, 3×3@70%)

WOD

Metcon (Time)

5 RFT

200m Run

20 Wallballs 20/14

50 DU’s

20 Single Arm OH Walking Lunge 50/35
*28 min time cap

Monday

CrossFit 190 – WOD

Strength

Back Squat (8-8-6-6)

65-70-80-85%

WOD

Metcon (Time)

For time

2 Sets:

10 OH Squats 115/75

10 Strict Pull-ups

15 OH Squats 95/65

15 TTB

Rest 3 mins between sets
No clips to strip weight quickly after pull-ups

Comp:

135/95

95/65

Friday

CrossFit 190 – WOD

Strength

Deadlift (5×3@ 88%)

WOD

Metcon (Time)

For Time:

600m Sprint

Rest 2 mins

Then

3 Rds

15 Deadlifts 185/135

15 TTB

300m Run

Thursday

CrossFit 190 – WOD

Strength

Front Squat (3×5)

@ 70,75,80%

WOD

Metcon (Time)

For time:

5-4-3-2-1

Wall Walks

Thrusters 95/65

50-40-30-20-10

DU’s
Comp:

115/75

100-80-60-40-20