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W.O.D.

Thursday

CrossFit 190 – WOD

Olympic Skills

3 Sets:

1 Snatch Pull

1 Low Hang Squat Snatch

1 Snatch Balance

Olympic Lifting

Squat Snatch (OTM x 11: )

Minute 1: 1 Squat Snatch

Minute 2: 1 Squat Snatch

Minute 3: 1 Squat Snatch

Minute 4: Rest

Minute 5: 1 Squat Snatch

Minute 6: 1 Squat Snatch

Minute 7: 1 Squat Snatch

Minute 8: Rest

Minute 9: 1 Squat Snatch

Minute 10: 1 Squat Snatch

Minute 11: 1 Squat Snatch

WOD

Metcon (AMRAP – Reps)

4 Rounds:

3:00 on (AMRAP)

2:00 off

10 Wallballs 20/14

10 Power Snatch 75/55

10 OHS 75/55
Comp: 30/20

115/75

Wednesday

CrossFit 190 – WOD

Strength

Bench Press (EMOMx 7)

First 4 mins: 6 reps across

Last 3 mins: 3 reps, increasing

WOD

Metcon (Time)

For time:

800m Run

5 Rds

5 Pullups

10 Push ups

15 Sit-ups

400m Run

3 Rds

10 Push ups

10 TTB

10 Box Jumps

Tuesday

CrossFit 190 – WOD

Strength

Back Squat (5×5 increasing )

WOD

Metcon (Time)

6 Sets for time:

60 DU’s

15/12 Cal Row

4 Squat Cleans 135/95

Rest 1:1
Comp:

60 DU’s

15/12 Cal Bike

4 Squat Cleans 165/115

Friday

CrossFit 190 – WOD

Olympic Skills

5 mins split jerk technique as group

Olympic Lifting

Squat Clean and Jerk (6×3)

On the 1:30 x 6 Sets:

1 Hang Squat Clean

1 Squat Clean

1 Split Jerk

WOD

Metcon (Time)

For time:

50 Squat Clean Thrusters 95/65

*Start with 50 DU’s and every 2:00 complete
Great modification:

5 rounds

5 Squat clean thrusters

50 DU’s/100 singles

Thursday

CrossFit 190 – WOD

Strength

Shoulder Press (3×8)

From the ground

Push Press (3×4)

WOD

Metcon (AMRAP – Reps)

AMRAP 12

40 OH Walking Lunge 45/35

5 Burpees Over Plate

30 Pullups

5 Burpees Over Plate

20 HSPU

5 Burpees Over Plate

100m Run

Wednesday

CrossFit 190 – WOD

Strength

Deadlift (4×5, increasing )

WOD

Metcon (Time)

For time:

800m Run

50 Wallballs 20/14

1000m Row

50 Medball Squat Cleans 20/14

3 mile Assault Bike

Tuesday

CrossFit 190 – WOD

Olympic Lifting

Power Clean (5×3 increasing )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

10 Hang Cleans 95/65

10 Box Jumps

10 TTB

10 Push Ups

Monday

CrossFit 190 – WOD

Strength

Back Squat (3×10 increasing )

WOD

Metcon (Time)

For time:

400m Run

21 KB Swings

9 Burpees

400m Run

15 KB Swings

9 Burpees

400m Run

9 KB Swings

9 Burpees

Friday

CrossFit 190 – WOD

Warm-up

50 singles

2x

10 Samson stretch

10 Air Squats + 5 squat jumps

10 Sit-ups

35 DU’s

2x

6 Spidermans

20 Butt Kicks

8 walking quad stretch

WOD

Metcon (Time)

21-15-9:

Dumbbell Power Cleans

50 Double Unders After Each Round

Directly Into…

21-15-9:

Dumbbell Front Squats

50 Double Unders After Each Round

*double Db for Rx

Thursday

CrossFit 190 – WOD

Warm-up

400m Run

2x

10 Ring Rows

5 Burpees

10 Db Hang Snatch

10 Goblet Squats

8 Spidermans

20 Butt Kicks

8 Walking Quad Stretch

WOD

Metcon (Time)

3 RFT

400m Run

22 DB Snatch

18 Wallballs

14 TTB