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Tuesday

CrossFit 190 – WOD

Strength

Bench Press (4×15, across)

Every other min

WOD

Metcon (AMRAP – Reps)

AMRAP 5-1-5-1-5

40-30-20(or as far as you can)

Box Jumps 24/20

Cal Row

TTB

Deadlifts 185/135

Wallballs 20/14

*work for 5 min rest for 1 pick up where you left off

Monday

CrossFit 190 – WOD

Strength

Front Squat (10×1: increasing )

First 5 mins: medium weight across with 3 sec pause

Last 5: increasing no pause

Metcon (Time)

For time:

200m Run

20 Squat Cleans 95/65

200m Run

20 Pull-ups

200m Run

20 S2O

200m Run

20 Pull-ups

200m Run

20 Squat Cleans
Comp: 135/95

Friday

CrossFit 190 – WOD

Olympic Lifting

Power Clean (7×3 @ 70%)

Every 1:15: 3 TnG

WOD

Metcon (Time)

For time:

4 Rds

12 DB Box Step ups 50/35

20 Air Squats

Into

4 Rds

15 Push ups

30 Ring Rows

OR

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

60 DU’s

250m Row

20 Wallballs

Thursday

CrossFit 190 – WOD

Strength

Bench Press (5×8, increasing )

WOD

Metcon (Time)

For time:

1200m Run buy in

Then

3 Rds

12 HSPU

12 Deadlifts 185/135

12 Box Dips

12 Pull-ups

400m Run Buy Out
Comp: 18 HSPU

12 Deadlifts 225/155

6 Ring Muscle ups (12 C2B+12 ring dips)

2 Rope Climbs

Wednesday

CrossFit 190 – WOD

Strength

Back Squat (6-4-2, 6-4-2, 6-4-2)

Set 1: 6 Reps 72%

Set 2: 4 Reps 76%

Set 3: 2 Reps 82%

3 Minutes Rest

Set 4: 6 Reps 76%

Set 5: 4 Reps 82%

Set 6: 2 Reps 86%

3 Minutes Rest

Set 7: 6 Reps 82%

Set 8: 4 Reps 86%

Set 9: 2 Reps 92%

*% are of 5RM from last week

Back Squat (6-4-2, 6-4-2, 6-4-2)

Set 1: 6 Reps 72%

Set 2: 4 Reps 76%

Set 3: 2 Reps 82%

3 Minutes Rest

Set 4: 6 Reps 76%

Set 5: 4 Reps 82%

Set 6: 2 Reps 86%

3 Minutes Rest

Set 7: 6 Reps 82%

Set 8: 4 Reps 86%

Set 9: 2 Reps 92%

*% are of 5RM from last week

WOD

Metcon (AMRAP – Reps)

AMRAP 11

500m Row

2 Rds

16 DB Snatch 45/30

16 Goblet Lunges

Then

400m Row

2 Rds

16 DB hang C&J

16 Goblet Squats

Then

300m Row

Max Effort Single Arm Thrusters(switch as needed)
Comp: 50/35

Tuesday

CrossFit 190 – WOD

Olympic Lifting

Hang Power Snatch (5×3, increasing )

Work on barbell cycling and catching all three in the proper power position

WOD

Metcon (Time)

3 RFT

200m Run

15 Burpees

20 TTB

15 Box Jumps

20 Hang Snatch 75/55

Monday

CrossFit 190 – WOD

Strength

Front Squat (EMOMx 7: 5 reps )

Medium weight the first 4 sets, then increase to medium heavy

WOD

Metcon (Time)

For time:

30-20-10

Medball Cleans 20/14

Push Press Wallballs

*50 DU’s after each round

Straight into

12-9-6

Squat Clean 115/75

Push Press
Comp: 30/20

135/95

Friday

CrossFit 190 – WOD

Strength

Clean and Jerk (3 RM)

12 mins to find

WOD

Metcon (Time)

For time:

350m Row, 15 Pull-ups, 2 Power Cleans

350m Row, 15 Pull-ups, 4Power Cleans

350m Row, 15 Pull-ups, 6 Power Cleans

350m Row, 15 Pull-ups, 8 Power Cleans

350m Row, 15 Pull-ups, 10 Power Cleans

Rx: 155/105
Comp: .8 mile Assault bike each round

225/155

Wednesday

CrossFit 190 – WOD

Strength

Back Squat (5RM)

12 mins to work up to a heavy 5. We will use this in the upcoming squat cycle

WOD

Metcon (Time)

For time:

15 Power Clean 115/75

20 Wallballs 20/14

400m Run

15 Push Jerks 115/75

25 Wallballs

600m Run

15 Clean and Jerks 115/75

30 Wallballs

800m Run

*teams of 2 option must go 135/95

Runs are together

Break up barbell

Wallballs synchro

Tuesday

CrossFit 190 – WOD

Strength

Deadlift (5 RM )

12 mins to work up to 5 RM Deadlift

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

35 DU’s

25 Sit-ups

15 KB Swings 53/35
Comp: 35 DU’s

15 TTB

15 kB swing 70/53

*Guys use only 70# without crack