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W.O.D.

Monday

CrossFit 190 – WOD

Olympic Lifting

Power Clean and Jerk (5-4-3-3-3-3)

WOD

Metcon (Time)

For time:

18 Wallballs 20/14

200m Run

15 Wallballs

200m Run

12 Wallballs

200m Run

9 Wallballs

200m Run

6 Wallballs

200m Run

3 Wallballs

200m Run
Comp:

30/20# Wallball

Friday

CrossFit 190 – WOD

Strength

Back Squat (4×8 increasing )

WOD

Metcon (Time)

For time:

1000m Row

75 Burpees

50 OH Walking Lunges 45/25

Thursday

CrossFit 190 – WOD

Olympic Lifting

Hang Squat Clean (5-4-3)

5-4-3 unbroken reps increasing to medium weight

Squat Clean (Emom x 5: 2 singles )

Increasing in weight

Focusing on explosive hips before the pull and catching in the bottom of front squat position

WOD

Metcon (Time)

For time:

3 Rds of

5 Squat Cleans 135/95

7 Box Over Jumps 24/20

9 KB Swings 53/35

Straight into

1 Rd of

20 Box Over Jumps

10 Squat Cleans

20 KB Swings

*10 min time cap

Scale accordingly

Wednesday

CrossFit 190 – WOD

Strength

Deadlift (4×4 building )

WOD

“Cement Mixer” (Time)

7 Rounds

On the 3:00

Run 400m

12 TTB

*or until you can no longer get under 3:00 *Score will be your slowest time of the 7 rounds
*Most should scale to 300m Run

Do all seven rounds if possible and scale run if needed to do so

Tuesday

CrossFit 190 – WOD

Strength

Bench Press (6×3 increasing )

WOD

Metcon (Time)

4 RFT

9 HSPU

12 DB S2O 45/30

15 Cal Row
Comp:

5 rft

50/35

Monday

CrossFit 190 – WOD

Strength

Overhead Squat (5×5 increasing )

WOD

Metcon (AMRAP – Reps)

AMRAP 14

75 DU’s

25 OHS 95/65

75 DU’s

25 Pull-ups

75 DU’s

25 DB Hang C&J 50/35

75 DU’s

25 Burpees
Comp: 15 bar MU’s

70/45#

Friday

CrossFit 190 – WOD

Strength

Bench Press (3×5 across, 3×3 increasing )

WOD

Metcon (Time)

3 RFT

50 DU’s

10 DB Strict Press 50/35

20 DB Deadlifts

15 DB S2O

50 DU’s

Rest 1 min

*db in each hand

Thursday

CrossFit 190 – WOD

Strength

Back Squat/Front Squat (5x (5 BS +1 FS) increasing )

After completing back squats, rack weight and go straight into front squats

WOD

Metcon (AMRAP – Reps)

AMRAP 12

25/21 Cal Assault Bike

12 TTB

20 Power Cleans 135/85

12 TTB

25 Box Jumps 24/20

12 TTB

20 Ring Dips

12 TTB

25 Back Squats
Heats of 3

Wednesday

CrossFit 190 – WOD

Strength

Shoulder Press (9-7-5-3 increasing )

WOD

Metcon (Time)

For time:

30-20-10

DB Snatch 50/35

400-300-200m

Run

Straight into

20-15-10

Burpee Over DB

200m Run after each set

Tuesday

CrossFit 190 – WOD

Strength

Deadlift (4×6, 2×4 increasing )

WOD

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target