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W.O.D.

Thursday

CrossFit 190 – WOD

Strength

Deadlift (5-3-1-5-3-1)

Loading example –

315 x 5, 345 x3, 375 x1,

320 x 5, 350×3, 380 x1

WOD

Metcon (Time)

“Nancy Pulls Too”

5 Rounds for Time

400m Run

15 OHS 95/65

12 Pull-ups
Comp:

135/95

5 Ring Muscle ups

Wednesday

CrossFit 190 – WOD

Strength

Deep Ellum Squat Cycle (week 6 Wednesday)

6 sets of 2FS/4BS @ 94% of Monday’s weight

WOD

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Modified:

Seated DB press or box hspu

Box Dips

Pushups

Mobility

Mobilize with bands or Romwod with remaining time!!!

Tuesday

CrossFit 190 – WOD

Strength

Bench Press (5×3, increasing )

WOD

Metcon (AMRAP – Reps)

AMRAP 11

15-10-5

TTB

Wallballs 20/14

Hang Power Snatch 75/55

50’ OH Walking Lunge 25/15

5-10-15

TTB

Wallballs 20/14

Hang Power Snatch 75/55

50’ OH Walking Lunge

Repeat from top if complete

* Lunge not included in score
Comp:

Wallballs 30/20

Hang Power Snatch 95/65

OH Walking Lunge 45/35

Monday

CrossFit 190 – WOD

Strength

Deep Ellum Squat Cycle(week 6 Monday) (6 x 9)

6 sets of 3 FS/6 BS @ 85% of FS Max

WOD

Metcon (Time)

For time:

1000m Row

Directly into…

3 Rounds:

21 Deadlifts 135/95

15 Bar Facing Burpees

9 Push Jerks 135/95
Comp: 185/135

Friday

CrossFit 190 – WOD

Strength

Front Squat (3×4)

3 seconds down no pause at bottom

WOD

Metcon (Time)

The Reckoning

For time:

800m Run

75 DU’s

50 DB Snatch 45/30

75 DU’s

800m Run
Comp:

1 Mile Run

100 DU’s

100 DB Snatch 50/35

100 DU’s

1 Mile Run

Thursday

CrossFit 190 – WOD

Strength

Bench Press (5×10, across )

Every other minute on the minute.

WOD

Metcon (AMRAP – Reps)

AMRAP 5

Buy in: 50 Wallballs 20/14

10 Pull-ups

10 Box Jumps 24/20

10 Burpees

Rest 5 mins

AMRAP 5

Buy in: 35 Wallballs 20/14

8 Pull-ups

8 Box Jumps 24/20

8 Burpees

Rest 5 mins

AMRAP 5

Buy in: 20 Wallballs 20/14

6 Pull-ups

6 Box Jumps 24/20

6 Burpees
Comp: Bar Muscle ups

8-6-4

Wednesday

CrossFit 190 – WOD

Strength

Deep Ellum Squat Cycle (week 5 Wednesday)

6 sets of 3FS/6BS @ 94% of Monday’s weight

WOD

Metcon (Time)

For time:

400m Run

15 Hang Cleans

15 S2O

400m Run

12 Hang Cleans

12 S2O

300m Run

9 Hang Cleans

9 S2O

200m Run

6 Hang Cleans

6 S2O

200m Run

3 Hang Cleans

3 S2O

*95/65
Comp: 135/95

Tuesday

CrossFit 190 – WOD

Olympic Skills

Snatch Complex

Every other min x 5:

Snatch Grip Deadlift + Snatch High Pull + Power Snatch

(60-65-70-70-70%)

WOD

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

15.1A Snatch (Weight)

Immediately following 15.1:

6 mins to establish 1RM Snatch

Monday

CrossFit 190 – WOD

Strength

Deep Ellum Squat Cycle(week 5 monday)

6 sets of 3 FS/6 BS @ 80%

WOD

Thin Air (AMRAP – Reps)

AMRAP 16

20 Cal Row

50 DU’s

1 Rd:

3 Power Cleans 135/95

6 Push Ups

9 Air Squats

*increase by one round each time.
Comp: 25/21 Cal Row

50 DU’s

3 Power Cleans 155/105

6 Hspu

9 Goblet Squats 53/44

Friday

CrossFit 190 – WOD

Strength

Front Squat (3×4 across @70%)

Tempo squat:

2 seconds down

0 second pause

Explode up

WOD

Metcon (Time)

“Lions”

4 RFT

7 Squat Cleans 115/80

7 S2O 115/80

7 Burpee to 6″ Target
Comp:

5 Rds

7 Squat Cleans 165/115

7 S2O

4 Burpee Bar Muscle ups