(469) 222-4194

W.O.D.

Friday

CrossFit 190 – WOD

Strength

Front Squat (3×5 @ 70%)

WOD

Metcon (AMRAP – Rounds and Reps)

“New 22”

Teams of 2

AMRAP 22

22 Goblet Lunges 53/35

22 KB Swings

11 Pullups +11 Box Get Overs

200m Run

22 DB Hang C&J 50/35

*alt movements

*on the 0:00, 6:00,12:00,18:00 team completes 22 cal Assault bike sprint

Thursday

CrossFit 190 – WOD

Strength

Bench Press (10-8-5-5-4-4-3-3)

WOD

Metcon (AMRAP – Reps)

AMRAP 12

30 Burpees to 6″ target

30 Snatches 75/55

20 Burpees to 6″ target

20 Snatches 95/65

10 Burpees to 6″ target

10 Snatches 115/75

Max reps of:

1 Burpee over bar

1 Snatch 135/85
Comp: 95/65

115/75

135/95

155/105

Wednesday

CrossFit 190 – WOD

Strength

Deep Ellum Squat Cycle (week 2 Wednesday)

4 sets of 7 FS/13 BS @ 94% of weight you did on Monday

WOD

Metcon (Time)

8 RFT

10 Box Jumps 24/20

12 HSPU

10 Deadlifts 185/135

12 TTB

Tuesday

CrossFit 190 – WOD

Olympic Skills

Power Clean (6×2 increasing )

EMOMx6 : 2 reps

1 power clean + 1 hang power clean

WOD

Metcon (Time)

For time:

15 Hang Cleans 135/95

100 DU’s

15 Power Cleans

100 DU’s

15 Hang Clean and Jerks

100 DU’s

Monday

CrossFit 190 – WOD

Strength

Deep Ellum Squat Cycle (week 2 Monday) (4×20)

4 sets of 7 FS/13 BS @ 65% of 1RM FS

WOD

Metcon (Time)

For time:

800m Run

18 Wallballs 20/14

15 Cal Row

12 Burpees

1.5m Assault Bike

18 Wallballs 20/14

15 Cal Row

12 Burpees

800m Run

Thursday

CrossFit 190 – WOD

WOD

12 Days of Christmas(2021) (Time)

For time:

1 Muscle up/ 1 Wall Climb

2 Front Squats 95/65

3 Burpees

4 Power Cleans 95/65

5 Pull ups

6 Box Jumps 24/20

7 KB Swings 53/35

8 Push Press 95/65

9 TTB

10 Wallballs

11 Sumo Deadlift High Pulls

12 Alt Devils Press 50/35

Wednesday

CrossFit 190 – WOD

Strength

Deep Ellum Squat Cycle(Week 1 Wednesday)

4 sets of 7 FS/13 BS @94% of weight you did Monday

WOD

Metcon (AMRAP – Reps)

4 Sets:

AMRAP 3 Mins

20/15 Cal Assault

12 TTB

Max burpees

Rest 1 min
Comp: 5 sets

24/18

15 ttb

Tuesday

CrossFit 190 – WOD

Strength

Deadlift (3×6 increasing )

Clean Pull (5×2)

1 Clean pull + 1 power clean

WOD

Metcon (Time)

5 RFT

12 DB Hang C&J 50/35

24 Situps

16 DB Box Step ups (single)24/20″

Rest 3 mins

3 RFT

12 DB Hang C&J

24 Situps

16 DB Box Step ups
Comp: on the three rounds:

14 Ghd situps

Use 70/50

Monday

CrossFit 190 – WOD

Strength

Deep Ellum Squat Cycle(week 1 Monday)

4 sets of 7 FS/13 BS @ 60% of Front Squat 1 RM

WOD

Metcon (Time)

For time:

200m Run

30 Push ups

200m Run

20 Pullups

200m Run

10 Burpee Pullups

200m Run

20 Pullups

200m Run

30 Push ups

Friday

CrossFit 190 – WOD

Olympic Lifting

Clean Complex: (Total Weight)

5 sets of:

Power Clean+Hang Squat Clean+ Squat Clean (unbroken)

WOD

Metcon (Time)

For time:

27-21-15-9

Cal Row

Thruster 75/55
Comp:

Open 15.5

(Wod with 95/65)

Add performance if done this way