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W.O.D.

Friday

CrossFit 190 – WOD

Strength

Back Squat (5×6, across )

WOD

Metcon (Time)

1000m Row

25 Thrusters 45/35

15 Pull-ups

20 Thrusters

12 Pull-ups

15 Thrusters

9 Pull-ups

500m Row
Comp:

75/55

C2B

Thursday

CrossFit 190 – WOD

Strength

Overhead Squat (4×5, increasing )

Tempo 2 seconds down for first two sets

Olympic Lifting

Squat Snatch (EMOMx 6)

First 3 mins:

Hang Snatch + Squat Snatch

Last 3 mins:

1 Squat Snatch

WOD

Metcon (AMRAP – Reps)

AMRAP 8

2-4-6-8-10…

Power Snatch 95/65

Box Jump 24/20
Comp: 135/95

Wednesday

CrossFit 190 – WOD

Strength

24 min running clock

Shoulder Press (3×3, increasing )

Not super heavy

5 mins to complete

Push Press (3×3 increasing )

But not super heavy

5 mins to complete

Push Jerk (2×2 increasing )

4 mins to complete

Split Jerk (1 RM )

10 mins to find

WOD

Metcon (Time)

For time:

20 Strict Press 95/65

200m Run

50 DU’s

17 Strict Press

200m Run

50 DU’s

14 Strict Press

200m Run

50 DU’s

11 Strict Press

*each time you drop during set of press 100m run penalty
Comp: 115/80

Tuesday

CrossFit 190 – WOD

Strength

Deadlift (5×5 increasing )

WOD

Metcon (AMRAP – Reps)

AMRAP 13

30 Cal Row

20 TTB

30 Deadlifts 165/115

20 Dips

30 Wallballs 20/14
Comp:

All 30s

225/155 DL

Ring Dips

Monday

CrossFit 190 – WOD

Strength

Bench Press (4×8, across )

WOD

Metcon (Time)

3 RFT

9 Burpee Box Over Jumps

12 Power Cleans 115/75

400m Run

12 Pull-ups

9 Thrusters
Comp:

3 Rds

9 BBOJ

12 Power Cleans 135/95

400m Run

12 Thrusters

9 Bar Muscle ups

Friday

CrossFit 190 – WOD

Strength(Olympic)

Squat Clean (5×3 TNG increasing )

WOD

Metcon (Time)

For time:

15-12-9-12-15

TTB

Front Squats 115/75

Push Ups
Comp:

135/95

Hspu

Thursday

CrossFit 190 – WOD

Strength

Shoulder Press (10-8-6-4 increasing )

WOD

Metcon (Time)

For time:

1200m Run

Rest 2 mins

800m Run

Rest 1 min

400m Run

Rest :30

Into

100 S2O 95/65
Comp:

135/95

Wednesday

CrossFit 190 – WOD

Strength

Back Squat (3×10, across )

WOD

Metcon (Time)

“Never Forget 9/11”

Teams of 2

2001m Row

9 Rounds (alternating)

11 Deadlifts 185/135

11 Box Jumps 24/20

11 Wallballs 20/14

*complete 2001 DU’s throughout the 9 rounds and until completed, one athlete doing round the other is doing DU’s or singles(scaled)

Tuesday

CrossFit 190 – WOD

Strength

Bench Press (5-3-5-3-5-3)

WOD

Metcon (Time)

For time:

200m Run

25 Pull-ups

10 Power Cleans 135/95

200m Run

20 Pull-ups

8 Power Cleans

200m Run

15 Pull-ups

6 Power Cleans

200m Run

10 Pull-ups

4 Power Cleans

200m Run

5 Pull-ups

2 Power Cleans

24 min time cap
Comp:

50-40-30-20-10

W- 40-30-20-15-10

Pull-ups

Clean weight:

135/95

165/115

195/145

225/155

245/175

Monday

CrossFit 190 – WOD

Olympic Lifting

Squat Snatch (5×5)

EMOMx 5:

5 TnG Squat Snatches

WOD

Metcon (Time)

For time:

15-12-9

Thrusters 95/65

Cal Row

Burpee Over the Rower

9 min time cap
Comp:

21-15-9