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Friday

CrossFit 190 – WOD

Strength

Bench Press (10-10-8-6)

WOD

Metcon (Time)

For time:

4 Rds

30/21 Cal Row

21 KB Swings 53/35

12 Pullups

16 Goblet Lunges

Thursday

CrossFit 190 – WOD

Strength

Front Squat (5×5 across )

WOD

Metcon (AMRAP – Reps)

AMRAP 15

10 Shuttle Runs

3-6-9-12-15…

Hang Squat Cleans 95/65

S2O
Comp: 135/95

Wednesday

CrossFit 190 – WOD

Strength

Deadlift (10-8-6-4-3)

Heavy triple

WOD

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

Tuesday

CrossFit 190 – WOD

Strength

Shoulder Press (3×10 increasing)

WOD

Metcon (Time)

For time:

800m Run

40 Burpee Box Jump Overs

24/20

Monday

CrossFit 190 – WOD

Strength

Back Squat (3-4 x 10 )

Work for a 10RM

WOD

Metcon (Time)

2 Sets:

500m Row

50 DU’s

10 Power Cleans 135/95

20 Pull-ups

10 Power Cleans

50 DU’s

500m Row

Rest 3 mins
Comp: 100 DU’s

10 ring muscle ups

“Threshold Running”

CrossFit 190 – Running Club

Metcon (Time)

Run “Threshold” Workout

2000m at easy pace, 2min rest,

400m at fast pace, 4min rest,

1200m at moderate pace, 2min rest,

400m at fast pace, 4min rest,

800m at moderate pace, 2min rest,

400m at fast pace

Friday

CrossFit 190 – WOD

Strength

Back Squat (EMOMx 10: 1 rep)

WOD

Metcon (AMRAP – Reps)

AMRAP 10

250m Row

20 DB Box Step ups 50/35

Then Rest 2 mins

AMRAP 8

200m Run

16 DB Hang Clean and Jerks
Score is number of step ups and HC&J

Thursday

CrossFit 190 – WOD

Strength

Deadlift (10-8-6-4-2)

WOD

Metcon (Time)

For time:

30/24 Cal Assault Bike

15-12-9

TTB

Deadlifts 135/95

30/24 Cal Assault Bike

9-12-15

HSPU

Knee Raises

Wednesday

CrossFit 190 – WOD

Strength

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

80-90-95-85-95-97-100-100+

WOD

Metcon (Time)

3 RFT

400m Run

20 Wallballs 20/14

16 Medball Lunges

10 Burpees Over Medball

Tuesday

CrossFit 190 – WOD

Olympic Lifting

Muscle Snatch (3-3-2-2-1-1)

Power Snatch (3×4(1+1+1+1))

Snatch waves:

1@ 60,65,70,75%

Then

1@65,70,75,80

Then

1@70,75,80,85+

WOD

Metcon (Time)

For time:

30/25 Cal Row

30 Power Snatch 135/95

30/25 Cal Row