(469) 222-4194

W.O.D.

Tuesday

CrossFit 190 – WOD

Strength

Bench Press (5×12, increasing )

WOD

Metcon (Time)

For time:

400m run

100 DU’s

500m Run

50 Wallballs

600m Run

60 Deadlifts 135/95

700m Run

30 Burpees

800m Run

*30 min time cap

Scaled: run 300m every time
Comp:

150 DU’s

75 DL 135/95

60 Wallballs

30 burpees

Monday

CrossFit 190 – WOD

Olympic Lifting

Barbell Complex (5×9, increasing )

On the 2:00 x 5 Sets:

3 Power Cleans

3 Front Squats

3 Push Jerks

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

3 Rds of “Macho Man” 135/95

25 Sit-ups

Each round has 52 reps
Comp: 175/125

20 Ghd sit-ups

*each rd has 47 reps

Friday

CrossFit 190 – WOD

Olympic Skills

Power Snatch (7×3)

Power Snatch Technique

On the 1:30 x 7 Sets:

30 Double-Unders

3-Position Power Snatch*

*3-Position Snatch:

1 High Hang Power Snatch (high thigh)

1 Hang Power Snatch (knees)

1 Power Snatch (floor)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

9 Strict Pull-Ups

6 Hang Power Snatch (135/95)

9 Strict Handstand Pushups

15 Deadlifts (135/95)
Scaled: banded strict pull-ups

Seated dumbbell press

Thursday

CrossFit 190 – WOD

Strength

Front Squat (5×5 @ 80%)

WOD

Metcon (Time)

3 RFT

400m Run

20 Wallballs 20/14

15 SDHP 95/65

10 Burpees

Mobility

2 min Saddle stretch

1 min pigeon each leg

2 min Straddle stretch

1 min band shoulder each arm

2 min frog

Wednesday

CrossFit 190 – WOD

Strength

Bench Press (EMOMx 10: 5 reps )

First 5 rounds across

Last 5 increasing

WOD

Metcon (AMRAP – Reps)

AMRAP 15

60 Cal Row

50 Push ups

40 Box Jumps 24/20

30 DB Snatch 50/35

20 C2B
Comp: 20 bar MU’s

Tuesday

CrossFit 190 – WOD

Olympic Skills

Power Clean (5×2, 5×1)

On the minute x 10:

Min 1-5: 2 reps

Min 6-10: 1 rep

Build up to a heavy 1

WOD

Metcon (Time)

3 RFT

75 DU’s

10 Power Cleans 135/95

Directly into

3 RFT

15 TTB

10 S2O 135/95

Monday

CrossFit 190 – WOD

Strength

Back Squat (5×3 tempo squats with pause )

3 seconds down

2 second pause in bottom

WOD

Metcon (Time)

For time:

10-8-6-4-2

Deadlifts 185/135

Burpee over Bar

*Single Arm DB OH Walking lunge 50’

50/35
Comp: 225/155

Double KB OH lunge 53/35

Friday

CrossFit 190 – WOD

WOD

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Thursday

CrossFit 190 – WOD

Strength

Overhead Squat (3×5 increasing )

Snatch Balance (3×3)

WOD

Metcon (Time)

1-2-3-4-5-6-7-8-9–10

Power Snatch 95/65

10-9-8-7-6-5-4-3-2-1

Box Jumps 24/20

Wednesday

CrossFit 190 – WOD

Strength

Shoulder Press (5×6, increasing )

WOD

Metcon (No Measure)

EMOMx 20

Min 1 – 20 KB Swings 53/35

Min 2 – 25 AbMat Sit-ups

Min 3 – 24 DB Reverse Lunges

Min 4 – 15 Pull-ups

Min 5 – Rest

*35/25# DB in front rack or goblet
Comp: 50/40# DB

20 pull-ups