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W.O.D.

Tuesday

CrossFit 190 – WOD

Strength

Deadlift (4×6, 2×4 increasing )

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

Friday

CrossFit 190 – WOD

WOD

Metcon (Time)

For time:

3 Rds

6 Shuttle Runs

7 Box Jumps

8 KB Swings 53/35

2 Rds

8 Shuttle Runs

7 Burpees

6 DB Snatch(each arm) 50/35

1 Rd

10 Shuttle Runs

10 Single Arm Devils Press

Mobilize

15 mins

Hips, shoulders, back

Thursday

CrossFit 190 – WOD

Strength

Push Jerk (4×3 increasing )

WOD

Metcon (Time)

On the 4:00 x 4 Rds:

60 DU’s

300/250m Row

10 Hang Clean and Jerks

*95/65
Comp: 115/85

Record slowest round

Wednesday

CrossFit 190 – WOD

Olympic Lifting

Power Snatch (3×10, unbroken and increasing )

WOD

Metcon (AMRAP – Reps)

AMRAP 20

4-8-12-16-20-24

TTB

Wallballs 20/14

*Run after each round

200 first 2 rounds

300 after 3&4

400 after 5&6

500 after 7&8

Tuesday

CrossFit 190 – WOD

Strength

Bench Press (8-6-6-4)

Increasing

ACCESSORY

3 sets of 8-12 Bottoms up KB presses

*moderate weight

*each side

WOD

Metcon (Time)

3 RFT

30 Push Press 95/65

30 New Standard Situps
Comp: GHD situps

Monday

CrossFit 190 – WOD

Strength

Front Squat (3×5, medium weight )

Olympic Lifting

Hang Squat Clean (3×2 increasing )

3 sets of 2 unbroken

Squat Clean (2×2 singles, 3×1)

WOD

Metcon (Time)

Murph Prep Monday

For time:

4 Rds:

10 Pull-ups

20 Push-ups

30 Air Squats

Rest 5 mins

8 Rds

5 Pull-ups

10 Push-ups

15 Air Squats

*35 min time cap
Comp: complete with a vest 20/14#

5 and 10 Rds

Friday

CrossFit 190 – WOD

Strength

Back Squat (2×10, 2×8, 2×6 increasing )

WOD

Metcon (Time)

5 RFT

200m Run

8 Burpee Over DB

12 OH Single Arm Walking Lunge

16 Alt DB Hang Snatch 50/35

12 OH Single Arm Walking Lunge

Rest 1:00

Thursday

CrossFit 190 – WOD

Olympic Lifting

Power Clean (3×3, 2×2, 3×1)

12 mins to complete

Work for new 1RM

WOD

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
Ring muscle ups for RX

Wednesday

CrossFit 190 – WOD

Strength

Bench Press (10-6-4-2-1-1-1)

WOD

Metcon (Time)

For time:

100 DU buy in:

25-20-15

Deadlifts 135/95

15-10-5

HSPU

100 DU buy out
Comp: 185/135

25-20-15

DL

HSPU

Tuesday

CrossFit 190 – WOD

Strength

Thruster (5-5-3-3-1-1)

WOD

Metcon (Time)

5 Rds: complete 1 Rd every 3 min

12/10 Cal Row

10 DB Thrusters 35/25

8 Burpee Box Jump Overs 24/20

(Use kbs if needed
Comp: 6 Rds

40/30

Slowest rd is score