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W.O.D.

Friday

CrossFit 190 – WOD

Strength

Back Squat (5 RM)

5-5-5-5 go for heavy 5 safely

Record it!!!!

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

150m Row

15 Pushups

15 KB Swings 53/35

15 Box Over with hands 30/24

OR

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

250m Row

25 Pushups
Comp: 15 HSPU

Thursday

CrossFit 190 – WOD

Olympic Skills

Power Clean (5×2)

On the 1:30 x 5:

1 Pausing Power Clean*

1 Power Clean

* Two pauses on the repetition.

– 2 Second Pause at Knee

– Second Pause in Catch

Technique loads. Light to moderate, focused on movement.

WOD

Metcon (Time)

For time:

50 Cal Assault Bike

2 Rds

40 OH Walking Lunge

30 TTB

1 Rd

20 Power Cleans 135/95

10 S2O

*lunge weight 45/35
Comp: 185/135

Wednesday

CrossFit 190 – WOD

Strength

Bench Press (3×6, 3×3 across )

WOD

Metcon (Time)

2 RFT

800m Run

1000m Row

50 Wallballs 20/14

Tuesday

CrossFit 190 – WOD

Strength

Deadlift (5-5-5-4-3-2-1)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

50 DU’s

20 Deadlifts 135/95

15 Box Jumps 24/20

10 Lateral Burpees
Comp: 185/135

Monday

CrossFit 190 – WOD

Strength

Front Squat (6×2, increasing )

WOD

Metcon (Time)

For time:

400m Run

21-15-9

Front Squat 95/65

Pull-ups

*200m Run after each round

15-12-9

Thruster 95/65

200m Run after each set
Comp: 135/95

Then 115/75 for thrusters

Friday

CrossFit 190 – WOD

Strength

Bench Press (EMOMx 7: 5 reps, across)

WOD

Metcon (AMRAP – Reps)

AMRAP 20

2 Rounds

4 min Row for Calories

3 min Wall to Wall shuttle run

2 min Assault Bike

1 Burpees

Thursday

CrossFit 190 – WOD

Olympic Lifting

Squat Clean (5-4-3-2-1)

Touch and go reps

Increasing in weight

WOD

Metcon (AMRAP – Reps)

AMRAP 12

10 Power Snatch 95/65

20 Sit-ups/20 Pushups

30 Air Squats
Every otherround switch sit-ups with pushups

Comp: 115/85

Ghd sit-ups

Tuesday

CrossFit 190 – WOD

Strength

Deadlift (5×5 increasing )

WOD

Metcon (Time)

Finishing Long

Teams of 2

-2019m Row buy in

12 Rounds

12 TTB

12 Burpees

-2020m Row buy out

*rows broken up however, one athlete working one athlete running 200m during rounds

Monday

CrossFit 190 – WOD

Strength

Back Squat (6-4-2, 6-4-2, 6-4-2)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14)

20 Hang Power Cleans (95/65)

20 Box Jumps (24/20)

20 Push Press (95/65)

20/15 Calorie Row

Friday

CrossFit 190 – WOD

WOD

Metcon (Time)

3 Rounds:

25 Back Squats 115/85

15 TTB

25/18 Calorie Row

15 HSPU

Mobility