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W.O.D.

Thursday

CrossFit 190 – WOD

WOD

Metcon (AMRAP – Reps)

Part #1 – On the 0:00, AMRAP 4:00:

35/28 Calorie Row

35 x 10m Shuttle Sprints

Max Power Snatch (95/65)

Rest 4:00

Part #2 – On the 8:00, AMRAP 4:00:

30/24 Calorie Row

30 x 10m Shuttle Sprints

Max Power Snatch (115/85)

Rest 4:00

Part #3 – On the 16:00, AMRAP 4:00:

25/20 Calorie Row

25 x 10m Shuttle Sprints

Max Power Snatch (135/95)

Romwod

Wednesday

CrossFit 190 – WOD

Strength

Overhead Squat (3×3, increasing)

Pause 1 second in bottom.

Working up to heavy 3

WOD

Metcon (No Measure)

Rotating stations “On the 1:30” x 18:00 (Twice through):

Station #1 – 200m Run

Station #2 – 10 Thrusters (95/65) + 10 C2B

Station #3 – 200m Run

Station #4 – 10 OHS (95/65) + 3-5 Bar MU

Station #5 – 200m Run

Station #6 – 10 Deadlifts (225/155) + 10 DB Hang CJ (50/35)
Use weights where you can go unbroken.

If not Bar MU capable do 12 Knee Raises

DB Hang Clean and Jerk is single DB

Tuesday

CrossFit 190 – WOD

Strength

Bench Press (4×15, increasing )

WOD

Metcon (Time)

For time:

15 Burpee Box Over Jumps

15-12-9

Cal Row

Wallballs 20/14

25 HSPU

15-12-9

Cal Row

Wallballs 20/14

15 Burpee Box Over Jumps

BBOJ @ 24/20

Monday

CrossFit 190 – WOD

Strength

Back Squat (5-3-5-3-5-3)

Set #1 – 5 Reps @ 70%

Set #2 – 3 Reps @ 75%

Set #3 – 5 Reps @ 70%

Set #4 – 3 Reps @ 80%

Set #5 – 5 Reps @ 70%

Set #6 – 3 Reps @ 85%

WOD

Metcon (Time)

For time:

21-18-15

Double Db Snatch 40/25

Pull-ups

Push Jerks 95/65
Comp: 50/35

135/95

Friday

CrossFit 190 – WOD

WOD

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Thursday

CrossFit 190 – WOD

Strength

Deadlift (4×10, increasing )

For those not doing the open

WOD

Metcon (AMRAP – Rounds and Reps)

Active Recovery

AMRAP 15

500m Row

5 Burpee Shuttle Runs

10 Ring Rows

10 Pushups

15 Sit-ups

15 Air Squats(or Wallballs)

50 Single unders

Romwod

Wednesday

CrossFit 190 – WOD

Strength

Back Squat (5-5-5-3-3-3)

5s across and 3s across

WOD

Metcon (No Measure)

On the Minute x 16 (4 Rounds)

Min 1 – 7 Box Jump Overs + 7 TTB

Min 2 – 5 Power Snatches + 5 Overhead Squats

Min 3 – 5 Strict Pull-Ups + 5-10 Kipping HSPU

Min 4 – Recovery Row/Run

Tuesday

CrossFit 190 – WOD

Strength

Bench Press (5×6, increasing )

EMOMx:10

Odd: 6 reps

Even: 15 dips

(Box dips if needed, ring dips if possible)

WOD

Black and Blue 2.0 (Time)

5 RFT

10 Power Cleans 135/95

10 Bar Facing Burpees
Comp: 185/135

Monday

CrossFit 190 – WOD

Strength

Deadlift (5-5-5-3-3-3)

Across for the 5s and across for the 3s

WOD

Metcon (Time)

3 RFT

50 DU’s

15 Pull-ups

50 DU’s

15 Thrusters 95/65

Friday

CrossFit 190 – WOD

WOD

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Romwod

Mobilize and encourage other athletes doing the Wod!!!