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Wednesday

CrossFit 190 – WOD

Olympic Skills

Snatch Balance (3×3, 3×2, 4×1)

12 mins to complete

Snatch (3×2, 3×1)

WOD

Metcon (AMRAP – Reps)

AMRAP 9

1-2-3-4-5-6-7…

Squat Snatch 115/75

5-7-9-11-13-15-17…

TTB
Comp: 135/85

Tuesday

CrossFit 190 – WOD

Strength

Bench Press (8-8-6-6-4-4)

WOD

Metcon (Time)

Every 6:00x 3 complete:

21 Cal Row

5 Burpee Box Get Overs 30/24

15 Cal Row

5 Burpee Box Get Overs

9 Cal Row

*record slowest round
Comp: 4 Rds

7 burpee box get overs 40/30

Use long boxes if limited boxes

Monday

CrossFit 190 – WOD

Strength

Back Squat (3×10 increasing )

WOD

Metcon (Time)

For time:

800m Run

30 Clean and Jerks 95/65

600m Run

20 Clean and Jerks 135/95

400m Run

10 Clean and Jerks 185/135

*switch plates from 25s to 45s for rd 2, do not just add tens if going RX.

Sunday

CrossFit 190 – Running Club

Metcon (Time)

5k training:

5K Test Run

10k training:

5K Test Run

Half Marathon training:

7 Mile Run

Saturday

CrossFit 190 – Running Club

Metcon (Time)

1600m at Moderate Pace

-3 Min Rest-

400m at Fast Pace

-3 Min Rest-

1200m at Moderate Pace

-3 Min Rest-

400m at Faster Pace

-3 Min Rest-

300m at Moderate Pace

-NO REST-

300m at Fastest Pace

Friday

CrossFit 190 – WOD

WOD

Metcon (Time)

Black Friday Frenzy

Teams of 2

600m Run buy in

8 Rds alt movements

12/9 Cal Assault Bike

16 Goblet Squats 53/35

18 KB Swings

16 Deadlifts

12 Burpees

Then buy out

50 ttb 50 v-ups

50 synchro situps

Friday

CrossFit 190 – Running Club

Metcon (Time)

5k training:

Rest

10k training:

Rest

Half Marathon training:

Rest

Thursday

CrossFit 190 – Running Club

Metcon (Time)

5k training:

3 Mile Run

10k training:

4 Mile Run

Half Marathon training:

3.5 Mile Run

Wednesday

CrossFit 190 – WOD

Strength

Bench Press (5×3 )

Complete set of 10-15 DB Bench press between sets.

15 mins to complete, don’t rush

WOD

Metcon (Time)

5 Rds: 1 Rd every 3 mins

75 DU’s

30 Push ups

*record slowest rd
Comp: 100 DUs

Wednesday

CrossFit 190 – Running Club

Metcon (Time)

5k training:

35 min tempo run

Begin with 10-15 minutes easy running, build to 10-20 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden.

10k training:

9x 400m Run (5k pace)

Run 400 meters at pace, then recover by jogging and/or walking 400 meters.

Half Marathon training:

5 Mile Pace Run

The pace you hope to run in your goal half marathon. If you’re training for a 2:00 half marathon, your average pace per mile is 9:09. So you would run that same pace when asked to run race pace. If you were training for a 5-K or 10-K, “race pace” would be the pace you planned to run in those races.