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W.O.D.

Friday

CrossFit 190 – WOD

WOD

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Thursday

CrossFit 190 – WOD

WOD

Metcon (Time)

3 Rounds for time:

250m Row

20 Abmat sit-ups

200m Farmers carry 53/35

10 Burpees

250m Row

12 Thrusters 95/65

200m Run

15 Pull-ups

Open Athletes

3 Rounds, not for score:

1:00 Row + 15 Abmat sit-ups

100m Farmers Carry + 10 Burp

1:00 Row + 12 Thrusters 75/55

200m Run + 10 Strict Pull-ups
15 Ring row if not pull-ups

Romwod

Wednesday

CrossFit 190 – WOD

Strength

Bench Press (6×6 across )

WOD

Metcon (Time)

For time:

1 Mile Run

3 Rds

10 Power Cleans 155/105

20 Wallballs 20/14

1 Mile Run

Tuesday

CrossFit 190 – WOD

Strength

Deadlift (4×8)

WOD

Metcon (Time)

5 rounds, resting 1:00 between rounds:

21 DU’s

9 Deadlifts 135/95

21 DU’s

15 TTB
Comp: 40 DU’s

185/135

Monday

CrossFit 190 – WOD

Strength

Pausing Back Squats (5×2)

5 sets of 2

*5 second pause in the bottom

Start at 60% and increase

WOD

Metcon (Time)

2 Rounds of:

200m Run

15 Back Squats 95/65

200m Run

15 Cal Row

200m Run

15 Front Squats 95/65

200m Run

15 KB Swings 53/35

Friday

CrossFit 190 – WOD

WOD

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

Post-WOD

1 Mile buy out run!

Just rest 3 to 5 minutes after your workout is complete and try to run the whole mile without stopping at a nice steady pace

Thursday

CrossFit 190 – WOD

WOD

Metcon (Time)

4 RFT

400m Run

5 Burpees

16 DB Snatch 50/35

12 Wallballs 20/14
Open Athletes run this Wod at about 60% speed. Enough to break a sweat and burn some calories, not enough to tax Fridays performance.

Romwod

Wednesday

CrossFit 190 – WOD

Strength

Bench Press (6×5)

EMOMx 6:

5 reps, increasing up to heavy but not max

WOD

Metcon (No Measure)

Week 4 Primer

“On The 2:00” x 3 Rounds (18:00):

A) 15/12 Calorie Row, 7 Power Snatches, 7 Overhead Squats

B) 15/12 Calorie Row, 25 Butterfly Sit-Ups

C) 15/12 Calorie Row, 7 Thrusters, 7 Box Jumps 24/20

Barbell – 95/65
The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. The aim is to refine our engine and movements patterns. Scale weight accordingly

Tuesday

CrossFit 190 – WOD

Strength

Deadlift (5×5, across )

WOD

Metcon (Time)

For time:

21-15-9

Deadlift 135/95

Pull-ups

15-12-9

Hang Cleans 135/95

TTB

9-6-3

C2B

Shoulder to OH 135/95
Comp:

9-6-3

Ring Mus

S2O

Monday

CrossFit 190 – WOD

Strength

Squats

Alternating “On the Minute” x 12 (6 Rounds):

Minute 1 – 6 Back Squats

Minute 2 – 3 Front Squats
@ 63% of Front Squat Max

WOD

Metcon (AMRAP – Reps)

With a 12:00 running clock: Max Wallballs

*on the 0:00, 4:00, 8:00:

25/18 Cal Row

50 DU’s

5 Burpees

Time remaining: Wallballs 20/14