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W.O.D.

Friday

CrossFit 190 – WOD

Strength

Not for time:

3 Rounds

50’ single arm OH walking lunge (left)

50’ single arm OH walking lunge (right)

50’ broad jumps

Rest 1:30 between sets

WOD

Metcon (Time)

For time:

1 Mile Run

30 Deadlifts 225/155

45 Bar Facing Burpees

30 Pull-ups
Comp: 315/225

60 pull-ups

Thursday

CrossFit 190 – WOD

Strength

Back Squat (Every 2 mins x 5: 8 reps, increasing )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

15 Thrusters 75/55

15 Cal Row

Mobilize

Wednesday

CrossFit 190 – WOD

Strength

Deadlift (EMOMx 7: 7 reps )

1-4 across

5-7: increasing

WOD

Metcon (Time)

For time:

21-15-9

S2O 95/65

50 DU’s

Burpees
Comp: 145/105

Core Conditioning

Not for time

3 rounds of:

15 sit-ups

15 v-ups

30 sec L hold from rig(knees up to scale)

1:00 plank on elbows

Tuesday

CrossFit 190 – WOD

Strength

Bench Press (20-15-10-5, increasing )

WOD

Metcon (AMRAP – Reps)

AMRAP 20

10 Squat Cleans 135/95

20 TTB

30 Box Jumps 24/20

40 Cal Row

50 Pushups

40 Cal Bike

30 TTB

20 Box Over Jumps 24/20

10 Squat Cleans

* back to 20 TTB if finish
Comp: 205/155

Monday

CrossFit 190 – WOD

Strength

Overhead Squat (4×3, increasing )

1 Pausing Overhead Squat (3 Seconds in Bottom)

2 Overhead Squats

*for athletes with capacity to squat with proper exterior rotation and depth

* if you can’t get to depth with with just the bar, no weight should be added. Work form first

WOD

Metcon (Time)

For time:

400m Medball Run 20/14

5 Rds

6 Strict pull-ups

9 OHS 95/65

12 Power Cleans

400m Medball Run to finish

*if OHS cannot be done safely front squat to scale
Comp:

7 Strict Chest to Bar

7 OHS 135/95

7 Power Cleans

Friday

CrossFit 190 – WOD

Strength

Back Squat (EMOMx 10: 2 reps across)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

12 Pull-ups

100’ Medball Lunge 20/14

12 Medball Squat Cleans

100’ Broad Jump

* bear hug medball

* no steps between jumps- land and explode into next jump

*each 100’ lunge worth 20 reps
Comp: 30/20

15 pull-ups and squat cleans

Every other round complete 5 bar muscle ups instead of pull-ups

Thursday

CrossFit 190 – WOD

WOD

Metcon (Time)

For time:

50-40-30-20-10

DB Snatch 50/35

Abmat Sit-ups

*10 Burpee box over jumps after each round

Mobility

Wednesday

CrossFit 190 – WOD

Strength

Push Press (5-5-3-2-2-2)

WOD

Metcon (AMRAP – Reps)

AMRAP 10

750m Row

With remaining time AMRAP of:

9 Hang Power Cleans

12 Front Squats

15 Shoulder to Overhead

*95/65
Comp: 155/105

Tuesday

CrossFit 190 – WOD

Strength

Deadlift (5×3 increasing )

WOD

Metcon (Time)

For time:

200m Run

50 Deadlifts 165/125

200m Run

40 TTB

200m Run

30 Snatch 75/55

200m Run

20 Pull-ups

200m Run

100’ HS Walk(bear crawl to scale)

Monday

CrossFit 190 – WOD

Olympic Lifting

Power Clean Complex with Jerk (5×4)

Every 2 Minutes x 5 Sets:

3 Power Cleans

1 Split Jerk

*singles on cleans

WOD

Metcon (Time)

3 RFT

60 DU’s

30 Wallballs 20/14

15 Burpees

10 Clean and Jerks 135/95