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W.O.D.

Thursday

CrossFit 190 – WOD

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

50’ Double KB Front Rack Lunge

15 Sumo Deadlift High Pulls

10 Box Jumps 24/20

*95/65

Core Conditioning

5 Rds:(10 mins)

Odd: 10-15 ttb or knee raises

With remaining time max alt v-ups

Even: easy row or assault ride

Wednesday

CrossFit 190 – WOD

Strength

Back Squat (5×3 across )

5-10# heavier than last week

WOD

Metcon (Time)

For time:

200m Plate Grip walk 30/20

25 Burpees

100 DU’s

200m Plate Grip Walk

20 Burpees

80 DU’s

200m Plate Grip Walk

15 Burpees

60 DU’s

Tuesday

CrossFit 190 – WOD

Olympic Lifting

Power Clean (10-8-6-4-2)

Work up to a heavy 2. Rest 60 seconds between sets

WOD

Metcon (Time)

4 RFT

21/16 Cal Assault bike

15 Deadlifts 135/95

12 HSPU

6 Power Cleans

Monday

CrossFit 190 – WOD

Strength

Front Squat (10×3 across )

Heavier than last week by 5-10#

WOD

Metcon (AMRAP – Reps)

AMRAP 6-5-4

400m Run

With remaining time AMRAP

5 Box Over Jumps

10 Pullups

15 Thrusters 45/35

*rest 1:00 between AMRAPS

Friday

CrossFit 190 – WOD

Strength

Bench Press (5×5 increasing )

10 ring or 15 box dips between sets

WOD

Metcon (Time)

On the 5:00×4 Rounds:

20 DB Snatch 50/35

30 OH Plate Walking Lunge

20/15 Cal Row

*25/15#
Record slowest round

*Comp: on the 4:00×5 Rds

Thursday

CrossFit 190 – WOD

Strength

Back Squat (EMOMx10: 1 rep)

WOD

Metcon (Time)

For time:

15-12-9-6-3

Front Squats 95/65

Bar Facing Burpees

Pull-ups

Wednesday

CrossFit 190 – WOD

Strength

Deadlift (4×10 increasing )

WOD

Metcon (No Measure)

For completion:

400m Run

8 Rds of:

:40 Wallballs 20/14

:20 Rest

Run 400m

8 Rds

:20 Situps

:10 Rest

400m Run

Tuesday

CrossFit 190 – WOD

Strength

Push Jerk (5×3 increasing )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

7 HSPU (scaled 10 box HSPU)

14 TTB

42 DU’s

* every 2 mins sprint 6 shuttle runs starting on the 2:00
Comp: 14 HSPU

Monday

CrossFit 190 – WOD

Strength

Front Squat (10×3 across @ 80%)

Back Squat (5×3 across )

WOD

Metcon (Time)

“Cannonball”

5 RFT

21/15 Cal Row

15 DB Box Step Overs 40/25

7 Squat Clean 135/95
Comp: 50/35

155/105

Friday

CrossFit 190 – WOD

Olympic Lifting

Power Snatch (6×3 TnG )

WOD

Metcon (AMRAP – Rounds and Reps)

Death by…

Every minute on the minute:

Min 1: 50 DU’s(same for singles)

Min 2: 12 DB Snatch 50/35

Min 3: 6 Burpee Box Over Jumps 24/20

Min 4: 55 DU’s

Min 5: 14 DB Snatch

Min 6: 7 Burpee Box Over JumpS

Min 7: 60 DU’s

Min 8: 16 DB Snatch

Min 9: 8 Burpee Box Over Jumps

Min 10: 65 DU’s

Min 11: 18 DB Snatch

Min 12: 9 Burpee Box Over Jumps

And so on….
Record number of rounds plus reps you got in before quitting