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W.O.D.

Wednesday

CrossFit 190 – WOD

Olympic Lifting

Snatch Work (5×3, 5×3 )

From the 0:00-5:00:

2 Snatch-Grip Push Jerks(behind the head)

1 Pausing Overhead Squat

From the 5:00-10:00:

1 Hang Snatch High Pull

1 Hang Squat Snatch

1 Snatch Balance
Stay medium weight

WOD

Metcon (Time)

8 Rounds for Time:

6 Hang Squat Snatches (95/65)

30 Double-Unders
Comp:

135/95

Tuesday

CrossFit 190 – WOD

Strength

Deadlift (6×2, increasing )

3″ deficit if possible

WOD

Metcon (Time)

400m Run

25 Push ups

20 Box Jumps 24/20

15 Pull-ups

400m Run

15 Pull-ups

20 Box Jumps

25 Push ups

400m Run
Comp: 25 Hspu

20 Box Jumps

25 Pull-ups

Monday

CrossFit 190 – WOD

Strength

Front Squat (10-8-6-6-4)

WOD

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

Friday

CrossFit 190 – WOD

WOD

5k Run (Time)

Max Effort 5k Run

Romwod

Thursday

CrossFit 190 – WOD

Strength

Deadlift (10-8-6-4)

WOD

Metcon (Time)

For time:

1 Toes to Bar, 10 Deadlifts

2 Toes to Bar, 9 Deadlifts

3 Toes to Bar, 8 Deadlifts

4 Toes to Bar, 7 Deadlifts

5 Toes to Bar, 6 Deadlifts

6 Toes to Bar, 5 Deadlifts

7 Toes to Bar, 4 Deadlifts

8 Toes to Bar, 3 Deadlifts

9 Toes to Bar, 2 Deadlifts

10 Toes to Bar, 1 Deadlift

Rx – 225/155

Wednesday

CrossFit 190 – WOD

Strength

Bench Press (3×10, increasing )

Go for 10 RM

WOD

Metcon (AMRAP – Reps)

In a 5:00 Window:

100 DU Buy-In

Time remaining, AMRAP:

12 Strict Press 75/55

10 DB Box Step Ups 24/20

5 min Rest

In a 5:00 Window:

100 DU Buy-In

Time remaining, AMRAP:

10 Push Press 95/75

10 DB Box Step Ups 24/20

5 min Rest

In a 5:00 Window:

100 DU Buy-In

Time remaining, AMRAP:

8 Push Jerks 135/95

10 DB Box Step Ups 24/20

*single DB hold any way

50/35
Comp:

95/65

135/95

185/135

Tuesday

CrossFit 190 – WOD

Strength

Back Squat (EMOMx 10: 2 reps, across )

WOD

Metcon (AMRAP – Rounds)

EMOM for as long as possible:

Odd: 15 Wallballs 20/14

Even: 15 Pull-ups

*minimum 10 mins

*scaled pick a weight you can go unbroken if possible
Comp: 20 Wallballs

20 Pull-ups

Monday

CrossFit 190 – WOD

Conditioning

Metcon (No Measure)

Sprints

2x 300m Sprint

1 min rest between

4x 200m Spint

1 min rest between

6x 100m Sprint

1 min rest between

WOD

“Black and Blue” (Time)

5 RFT:

10 Power Cleans(135/95)

10 Burpees

Friday

CrossFit 190 – WOD

Strength

Bench Press (10×3)

Every :30 for 5 mins complete 3 reps at 55-60%

WOD

Metcon (Time)

3 RFT

20 Pull-ups

15 Box Dips

10 Power Snatch 115/75

400m Run
Comp:

For time:

30 Pull-ups

20 Ring Dips(ladies 12)

10 Power Snatch 135/95

1 Mile Run

10 Power Snatch

20 Ring Dips (12)

30 Pull-ups

Thursday

CrossFit 190 – WOD

Strength

Front Squat (5×5, across )

WOD

Metcon (Time)

For time:

3 Rds of:

7 Squat Cleans 95/65

7 Lateral Burpees

7 TTB

Into

3 Rds of:

4 Squat Cleans 145/95

8 Lateral Burpees

12 TTB