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W.O.D.

Friday

CrossFit 190 – WOD

Strength

Front Squat (10-5-5-5)

Increase to medium heavy weight

WOD

Metcon (Time)

Teams of 2

For time:

1 Mile Run relayed either 4×400 or 8x200m

Then

6 Rds

21 Wallballs

15 TTB

3 Squat Snatch 135/95

*alternating movements
Comp:

175/125

Thursday

CrossFit 190 – WOD

Strength

Close Grip Bench (10-10-6-6-6)

WOD

Metcon (Time)

For time:

27-21-15-9

Kb Swings 53/35

Goblet Reverse Lunges

HR Push Ups

Run 200m
Comp: HSPU

Wednesday

CrossFit 190 – WOD

Olympic Lifting

Squat Snatch (5×5, across )

Squat Snatch Stamina

On the Minute x 5:

5 “Touch and Go” Squat Snatches

Same load across all sets. This workout will be repeated.

WOD

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes
Scaled: 2 Rds

150 singles

20 OHS

150 singles

20 pull-ups

150 singles

20 DB Snatch

150 singles

20 pull-ups

* at 14:00 mins add remaining reps not jump ropes 1 rep per second

Rx and scaled

Tuesday

CrossFit 190 – WOD

Strength

Push Jerk (3×3, 3×3)

3 Sets of 3

Pause for 2s in catch.

Every 2 Minutes x 3 Sets:

3 Push Jerks

WOD

Metcon (Time)

3 Rds

400m Run

20 Wallballs 20/14

15 Deadlifts 135/95

10 S2O 135/95
Comp:

30 Wallballs

20 DL 185/135

10 S2O 185/135

Monday

CrossFit 190 – WOD

Strength

Back Squat (4×9@ 70% 3RM Back Squat )

WOD

Metcon (Time)

For time:

1000m Row

25 TTB

50 Burpees

25 TTB

1000m Row

Friday

CrossFit 190 – WOD

Olympic Lifting

Clean Complex (No Measure)

On the 2:30 x 5 sets:

1 Hang Power Clean

1 Hang Squat Clean

1 Squat Clean + 2 more Front Squats

WOD

Metcon (Time)

Teams of 2

For time:

60-40-20

Bench Press 155/105

30-20-10

Squat Clean 155/105(same bar

*every three mins starting on the 0:00 team run 200m.

*30 min time cap

Thursday

CrossFit 190 – WOD

Core Conditioning

Not for time:

35-30-25-20-15

Weighted Abmat Sit-ups

15 Supermans

*10 medball candlesticks

Rest 30 secs after each round

ROWING

Metcon (No Measure)

On the 3:00 x 3 Sets:

27/21 Calorie Row

Into, On the 2:00 x 3 Sets

21/15 Calorie Row

Into, On the 1:00 x 3 Sets:

15/12 Calorie Row

Wednesday

CrossFit 190 – WOD

Strength

Deadlift (3-6-9-12-15)

Unbroken Deadlifts @60%.

15 Pushups after each set

Comp:

30% of max Strict hspu

WOD

Metcon (Time)

3 RFT

400m Run

75 DU’s

21 Push Press 95/65
Comp:

800m Run

100 DU’s

21 Push Press 135/95

Tuesday

CrossFit 190 – WOD

Olympic Skills

Power Clean (5×4, increasing )

5 Sets of the Complex:

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean

WOD

Metcon (Time)

For time with a 9:00 time cap:

50 Power Cleans 135/95

* On the min- 5 TTB
Comp:

185/135

* 2 Bar Muscle ups

Monday

CrossFit 190 – WOD

Strength

Stamina Squatting (6x 9 @ 69% Back Squat 1RM)

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

WOD

Metcon (AMRAP – Reps)

“Hot Sauce” Part #1

AMRAP 3:00

21/15 Calorie Row

21 Lateral Burpees over Rower

Max Overhead Squats

Barbell – 75/55

Rest 3:00

“Hot Sauce” Part #2

AMRAP 3:00

18/13 Calorie Row

18 Lateral Burpees over Rower

Max Overhead Squats

Barbell – 95/65

Rest 3:00

“Hot Sauce” Part #3

AMRAP 3:00

15/11 Calorie Row

15 Lateral Burpees over Rower

Max Overhead Squats

Barbell – 115/85

Rest 3:00

“Hot Sauce” Part #4

AMRAP 3:00

12/9 Calorie Row

12 Lateral Burpees over Rower

Max Overhead Squats

Barbell – 135/95
Comp:

95/115/135/155

65/85/95/105