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Friday

CrossFit 190 – WOD

Strength

Deadlift (3-1-3-1-3-1)

3 Reps @ 70%

1 Rep @ 75%

3 Reps @ 70%

1 Rep @ 80%

3 Reps @ 70%

1 Rep @ 85%

WOD

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 24

400m Medball Run (one ball)

40 Wallballs 20/14

30 Synchro DB Hang C&J

20 C2B

10 Burpee Box Over Jumps

DB-45/30 Box- 24/20
Comp:

400m Medball Run

40 Synchro Wallballs

30 Synchro Hang C&J

40 C2B

20 Burpee Box Jumps

Thursday

CrossFit 190 – WOD

Sprints

Metcon (Time)

1x 300m Sprint

2 min Rest

3x 200m Sprint

1:00 Rest

5x 100m Sprint

:30 Rest

WOD

Metcon (No Measure)

4 Rds not for time:

30 Walking Lunge 45/35

20 Sit-ups

20 Dips

:30 Hollow Hold

1:00 Plank

Wednesday

CrossFit 190 – WOD

Olympic Skills

Clean Technique (5×3)

On the 1:30 x 5 Sets:

Pausing Clean Pull

Low-Hang Squat Clean

Front Squat

*increasing
Start from ground pause at the knee then clean pull

WOD

Metcon (Time)

4 RFT

20 Cal Row

10 TTB

3 Power Cleans

3 Hang Squat Cleans

3 Squat Cleans

165/105
Comp:

30/25 Cal Row

15 TTB

3 pc

3 hsc

3 sc 205/155

Tuesday

CrossFit 190 – WOD

Strength

Shoulder Press (5×3, increasing )

WOD

Metcon (AMRAP – Reps)

AMRAP 11

50 DU buy in

Complete

15-12-9

Deadlifts 145/105(use 25s)

Push ups

Then (shuck weight)

9-12-15

S2O 95/65

Box Jumps 24/20

Then

With remaining time ME DU’s
Comp:

First part 225/155

Hspu

Second 135/95

Monday

CrossFit 190 – WOD

Strength

Back Squat (5×9 increasing )

WOD

Metcon (Time)

For time:

400m Run

40 KB Swings 53/35

400m Run

20 Burpees

400m Run

40 DB Squats 45/35
Comp:

2rft

400

40 kB swings

400

30 Burpees

400

20 single arm Db ohs 50/35

Friday

CrossFit 190 – WOD

Strength

Back Squat (4×5, across )

Not super heavy

WOD

Metcon (AMRAP – Reps)

AMRAP 7

Wallballs 20/14

On the min: 5 Burpees
Cool down run 800m

Comp: 30/20

Mobilize

10 mins to stretch quads, hamstrings, hips and shoulders

Thursday

CrossFit 190 – WOD

Strength

Deadlift (6-4-2)

2×10 light to medium weight

Then

Heavy 6

Heavy 4

Heavy 2

WOD

Metcon (Time)

For time:

200m Run

3-6-9

HSPU

3-3-3

Deadlifts 185/135

400m Run

9-12-15

HSPU

6-6-6

Deadlifts

600m Run

15-18-21

HSPU

9-9-9

Deadlifts
Comp: 245/165

Wednesday

CrossFit 190 – WOD

Strength

Front Squat (6×6, increasing last three sets )

WOD

Metcon (AMRAP – Reps)

AMRAP 12

1-2-3-4-5-6-7-….

Thrusters 95/65

10 TTB

45 DU’s
Comp:

135/95

Thrusters and TTB count for score

Tuesday

CrossFit 190 – WOD

Strength

Bench Press (4×10 @50-60%)

WOD

Metcon (Time)

For time:

1 Mile Run

Then

3 Rds

25 Wallballs 20/14

15 Box Jumps 24/20

10 C2B
Comp:

10 Bar Muscle ups

Monday

CrossFit 190 – WOD

Olympic Skills

Snatch Technique

On the Minute x 5:

3-Position Muscle Snatch

3 Overhead Squats

Snatch Complex (7×3)

On the Minute x 7:

Power Snatch

Overhead Squat

Squat Snatch
Last three sets increase

WOD

Metcon (Time)

For time:

21 Bar-Facing Burpees

21 Power Snatches

15 Bar-Facing Burpees

15 Overhead Squat

9 Bar-Facing Burpees

9 Squat Snatches

95/65
Comp: 135/95