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W.O.D.

Monday

CrossFit 190 – WOD

Strength

Back Squat (6-3-6-3-6-3)

6 Reps @ 67%

3 Reps @ 72%

6 Reps @ 67%

3 Reps @ 77%

6 Reps @ 67%

3 Reps @ 82%

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

16 OH Reverse Lunges 75/55

8 Strict TTB

16 Sumo DL High Pulls

8 Strict TTB

Friday

CrossFit 190 – WOD

Strength

Front Squat (3×10, increasing )

WOD

Metcon (AMRAP – Reps)

3 x AMRAP 4, resting 4:00 between:

27/21 Calorie Row

21 Deadlifts

15 Burpee BJO (24″/20″)

Round 1 – 225/155

Round 2 – 185/135

Round 3 – 135/95

Thursday

CrossFit 190 – WOD

Conditioning

Metcon (No Measure)

4 Rounds:

In a 3:00 Window – Run 400m

In a 2:00 Window – Run 200m
These are not intended to be the same speed on both. Pace the 400s like you would for a 1 Mile Run, 200s at an 800m pace. Try to be consistent across each distance.

Core Conditioning

Ab Sesh with Coach 🙂

Wednesday

CrossFit 190 – WOD

Strength

Deadlift (8-6-4 then 5×1@85%)

5×1 is one rep every 1:15

WOD

Metcon (Time)

For time:

30 Power Snatch 115/75

Rest 4 mins

30 Clean and Jerks 135/95

Rest 4 mins

30 Burpee Pull-ups
Comp: 145/105

185/135

Bar Muscle ups

Tuesday

CrossFit 190 – WOD

Strength

Metcon (AMRAP – Rounds)

Death by Bench Press:

Starting at 5 increase 1 rep every min:

Min 1: 5 reps

Min 2: 6 reps

Min 3: 7 reps

Min 4: 8 reps

Min 5: 9 reps….and so on until you can no longer complete reps within min.

115/75(scale accordingly)
Comp: 135/95

WOD

Metcon (AMRAP – Reps)

AMRAP 20

400m Run

40 KB Swings 53/35

400m Run

40 Wallballs 20/14

400m Run

40 Box Jumps 24/20

200m Run

20 KB swings

200m Run

20 Wallballs

200m Run

20 Box Jumps

With remaining time Wallballs!

Monday

CrossFit 190 – WOD

Strength

Back Squat (3x(3-2-1))

Wave #1:

3 Back Squats @ 75%

2 Back Squats @ 78%

1 Back Squat @ 81%

Wave #2:

3 Back Squats @ 78%

2 Back Squats @ 81%

1 Back Squat @ 84%

Wave #3:

3 Back Squats @ 81%

2 Back Squats @ 84%

1 Back Squat @ 87%

WOD

Metcon (Time)

For time: On the 0:00

21-15-9

Pull-ups

9-7-5

Squat Snatch 95/65

On the 10:00

3 Rds

50 DU’s+ 25’ HS Walk +

5 Squat Snatch 115/75
Comp: On the 0:00

Amanda

9-7-5

Ring Muscle ups

Squat Snatches 135/95

On the 10:00

3 Rds

50 DU’s + 50’ HS Walk +

5 Squat Snatches 155/105

Friday

CrossFit 190 – WOD

Strength

Front Squat (5×3 @ 75-80%)

Every 1:45

WOD

Metcon (Time)

3 RFT

12 Deadlifts 135/95

10 Burpee Box Over Jumps

15 Pull-ups

10 Burpee Box Over Jumps

12 Deadlifts

-Rest 2 mins after each round
Box-24/20

Comp: 205/155

Thursday

CrossFit 190 – WOD

Strength

Shoulder Press (5-5-5)

Push Press (3-3-3)

Push Jerk (1-1-1)

WOD

Metcon (Time)

For time:

800m Run

3 Rounds

50 DU’s

25 Pushups

Then

800m Run

3 rounds

50 DU’s

20 HSPU

Wednesday

CrossFit 190 – WOD

Strength

Overhead Squat (10-8-6-4-2)

WOD

Metcon (AMRAP – Reps)

On the 0:00, Part #1:

In a 5:00 Window…

Buy-In: 50/35 Calorie Row

Time Remaining, AMRAP:

8 Hang Squat Snatch 95/65

8 Box Jump Overs 24/20

Rest 5:00

On the 10:00, Part #2:

In a 5:00 Window…

Buy-In: 35/25 Calorie Row

Time Remaining, AMRAP:

6 Hang Squat Snatch 115/75

8 Box Jump Overs

Rest 5:00

On the 20:00, Part #3:

In a 5:00 Window…

Buy-In: 20/15 Calorie Row

Time Remaining, AMRAP:

4 Hang Squat Snatch 135/95

8 Box Jump Overs
Comp: 115/85

135/95

165/115

Tuesday

CrossFit 190 – WOD

Strength

Deadlift (5×5 increasing )

WOD

Metcon (Time)

“Inner Tube”

22-18-14-10

DB Snatch 50/35

Sit-ups

Burpees

TTB