W.O.D.

CrossFit 190 – WOD

Strength

Shoulder Press (4×8 increasing )

Super set with

4×10-15skull crushers

4×10-15 close grip pushup

4×15 banded tricep ext

WOD

Metcon (Time)

3 RFT

12 DL 185/135

16 HSPU

24 Goblet Lunges 53/35

800m Run

CrossFit 190 – WOD

Strength

Deep Ellum Squat Cycle (Week 4 Wednesday)

5 Sets of 4 FS/ 8 BS @ 94% of weight done on Monday

WOD

Open Wod 14.4 (AMRAP – Rounds and Reps)

AMRAP 14

60 Calorie Row

50 TTB

40 Wall Ball 20/14# (10′ target men/9′ target women)

30 Power Cleans 135/95#

20 Muscle-Ups
Ring MU’s Rx

CrossFit 190 – WOD

Strength

Bench Press (10-5-3-10-5-3)

WOD

Metcon (AMRAP – Reps)

AMRAP 10

10-12-14-16-18…

DB Hang Clean & Jerks 50/35

Box Jumps

*25 DU’s after each round
DU’s don’t count for reps

CrossFit 190 – WOD

Strength

Deep Ellum Squat Cycle(Week 4 Monday)

5 sets of 4 FS/8 BS@ 75%

WOD

Metcon (Time)

For time:

600m Run

3 Rds

20 Situps

10 Burpees

5 Squat Cleans 135/95

500m Run

2 Rds

20 Situps

10 Burpees

5 Squat Cleans 155/105

400m Run

20 Situps

10 Burpees

5 Squat Cleans 185/135
Comp: 155/105

185/125

205/145

15 Ghd situps

CrossFit 190 – Running Club

Metcon (Distance)

Run “Aerobic” (aka Long) Workouts

Recreational Athlete

4 Sets

1 Min at Fast Pace

2 Min at Easy Pace

2 Min at Fast Pace

*Rest 3 Min between sets.

Total: 20 Min

Metcon (Time)

Experienced Athlete

4 Sets

300m Fast Pace

300m Easy Pace

600m Fast Pace

*Rest between sets equals the total “fast” pace time.

Total: 4800m

CrossFit 190 – WOD

Strength

Front Squat (3×5 @70%)

WOD

Metcon (Time)

Gone to Austin

For time:

1 Mile Run

2k Row

1 Mile Run

CrossFit 190 – WOD

Strength

Bench Press (6×5 increasing)

WOD

Metcon (Time)

For time:

30/22 Cal Assault Bike buy in

Then 4 Rds

15 Push Jerks 115/80

15 Box Over Jumps

Buy out: 30/22 Cal Assault Bike
Comp: 135/95

CrossFit 190 – WOD

Strength

Deep Ellum Squat Cycle (week 3 Wed)

5 sets of 4 FS/8 BS @94% of weight from Monday

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

20 Plate G2O 45/35

50’ OH Walking Lunge

15 TTB
Comp: 55/45

20 ttb

CrossFit 190 – WOD

Strength

Deadlift (4×6 increasing )

WOD

Metcon (Time)

4 RFT

400m Run

15 Deadlifts 155/105

10 Lateral Burpee over Bar

5 Power Cleans

CrossFit 190 – WOD

Strength

Deep Ellum Squat Cycle (week 3 Monday) (5×12)

5 Sets of 4FS/ 8 BS @ 70% of Front Squat 1RM

WOD

Metcon (Time)

3 RFT

25 Push-ups

50 Air Squats

100 DU’s

50 Air Squats

25 Push-ups

3:00 rest b/t sets-