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W.O.D.

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

Monday

CrossFit 190 – WOD

Strength

Back Squat (4×5)

65-70-75-80%

Front Squat (3×5)

Across at 65%

WOD

Metcon (Time)

3 sets for time:

50 DU’s

15 Situps (new standard)

10 Burpee Pullups

10 Front Squats 135/95

15 Situps (new standard)

50 DU’s

Rest :90
Comp: ghd sit-ups

6 burpee muscle ups

165/115 fs

“Threshold Running”

CrossFit 190 – Running Club

Metcon (Time)

4x (600m at 1-Mile Pace, 200m Walk in Sub-2 Min)

-Rest 2 min-

4x (200m Controlled Sprint at 98%, 200m Recovery Walk)

Friday

CrossFit 190 – WOD

Olympic Lifting

Clean & Jerk (5×2)

EMOMx3

3 Squats Cleans + 3 Jerks(light weight)

Then

EMOMx5:

2 Squat Clean and Jerks (singles)

*Increasing

WOD

Metcon (Time)

For time:

1 Mile Run

30 Squat Clean and Jerks 135/95

Thursday

CrossFit 190 – WOD

Strength

Bench Press (12-10-8-6)

WOD

Metcon (Time)

2 Sets:

75 DU’s

15/12 Cal Assault Bike

60 DU’s

20 TTB

45 DU’s

12 Burpees

30 DU’s

20 KB Swings 53/35

Rest 2:00
Time cap 25 mins

Wednesday

CrossFit 190 – WOD

Strength

Back Squat (4-4-4-4)

65-70-75-80%

WOD

Metcon (AMRAP – Reps)

AMRAP 14

50 Deadlifts 185/125

50 Wallballs 20/14

50 Cal Row

50 Push Ups
Comp: 205/145

30/20

HSPU

Tuesday

CrossFit 190 – WOD

Olympic Lifting

Hang Power Snatch (5×5)

Hang Power Clean (3×3 )

WOD

Metcon (Time)

4 Rds for time:

200m Run

12 Hang Cleans 115/75

6 S2O

9 Box Jumps 24/20

comp: 135/95

Monday

CrossFit 190 – WOD

Strength

Front Squat (6-6-4-4-2-2)

WOD

Metcon (Time)

“2x Jackie”

2 Rds for time:

1000m Row

50 Thrusters 45/35

30 Pull-ups

“Threshold Running”

CrossFit 190 – Running Club

WOD

Metcon (Time)

“Threshold Running”

3 Sets:

6X 150m Run at 1-Mile Pace w/30sec rest.

-Rest 3min between sets-

Friday

CrossFit 190 – WOD

Strength

Deadlift (10-6-5-3-1-5-3-1-4)

WOD

Metcon (Time)

For time:

750m Row buy in

Then

3 Rds

400m Medball Run

20 Wallballs 20/14

20 Medball Lunges

Then

500m Row buy out

*any time medball is dropped or set down 8 burpee penalty