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W.O.D.

Monday

CrossFit 190 – WOD

Strength

Bench Press (EMOMx 6: 10 reps )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

100 DU’s

50 Wallballs 20/14

40 Cal Row

30 DB Snatch

20 TTB

10 Burpees to 6″ target
Comp: 10 muscleups

Must complete at least 2 of each kind

Friday

CrossFit 190 – WOD

Strength

Deadlift (EMOMx8: 2 reps)

First 4 sets across

Last 4 increasing

WOD

Metcon (Time)

For time:

5 RFT

16 DB Snatch 45/30

4 Burpee over DB

*every min complete 8 pull-ups starting after one min of work
Comp: 50/35

8 burpees over Db

5 BMU on the min

Core Conditioning

Not for time:

20-17-14-11

Sit-ups

10-10-10-10

V-ups

:45 plank hold after each round

Thursday

CrossFit 190 – WOD

Strength

Back Squat (6×3 medium weight )

WOD

“50’s” Wod remade (AMRAP – Reps)

AMRAP 21

50 Cal Row

40 Box Jump Overs 24/20

30 Power Cleans 135/95

50 Wallballs 20/14

40 Ring Dips

50 Wallballs 20/14

30 Power Cleans 135/95

40 Box Jump Overs 24/20

50 Cal Row

OR

Metcon (Time)

3 Rds for Time:

800m Run

20 Power Cleans 95/65

20 Box Jumps 24/20

20 Ring Dips

Wednesday

CrossFit 190 – WOD

Strength

Metcon (Weight)

Barbell Overhead Lunge

6 sets(minimum) to build to a heavy 25’ overhead Walking Lunge.

*safety first

* watch others around you

WOD

Metcon (Time)

For time:

3-6-9-12-15

TTB

50’ Goblet Lunge 35/26

15-12-9-6-3

Push ups

50 DU’s

*lunge after each set of TTB

DU after each set of pushups
Comp:

53/35

Hspu

Tuesday

CrossFit 190 – WOD

Strength

Push Jerk (3×10, increasing )

WOD

Metcon (Distance)

3 min Max Effort Row for Meters
Set rower to 3 min count down

WOD #2

Metcon (AMRAP – Reps)

AMRAP 8

500m Run

With remaining time AMRAP:

6 Bar Over Burpees

8 Deadlifts 135/95

4 S2O
Comp: 165/125

Monday

CrossFit 190 – WOD

Olympic Skills

Snatch Work

From the 0:00-3:00

2 Snatch-Grip Push Jerks(behind the head)

3:00- 6:00

2 Snatch Balance

From the 6:00 – 10:00

1 Hang Squat Snatch

1 Squat Snatch

WOD

Metcon (AMRAP – Rounds and Reps)

For time:

AMRAP 16

200m Run

5 Squat Snatch 95/65

10 Kipping Pull-ups

15 Wallballs
Comp: 135/95

No butterfly

Friday

CrossFit 190 – WOD

WOD

Metcon (AMRAP – Reps)

AMRAP 9

300m Row

20Push ups

15 Pull-ups

12 DB Hang C&J 40/30
Comp:

300m Row

25 Push ups

20 pull-ups

16 Hang C&J 50/35

Sprints

6x200m

1 min rest between

Thursday

CrossFit 190 – WOD

Strength

Front Squat (6-4-2-4-6)

Every 2 mins for 5 sets

WOD

Metcon (Time)

For time:

Every 5 mins for 4 Rds:

400m Run

20 Wallballs 20/14

15 Box Over Jumps

10 S2O 115/75

*record times add together for total score
Comp:

155/105

Wednesday

CrossFit 190 – WOD

Strength

Deadlift (4×10, increasing )

WOD

Metcon (Time)

For time:

6-7-8-9-10

Hang Power Snatch 95/65

Back Squat

Lateral Bar Burpees

TTB
Comp: 135/95

Tuesday

CrossFit 190 – WOD

Strength

Bench Press (EMOMx 10: 3 reps across )

WOD

Metcon (Time)

For time:

70/ 60 Cal Row

50 Pushups

Straight into

50 AbMat Sit-Ups, 100′ OH Walking Lunge 25/15

35 AbMat Sit-Ups, 100′ OH Walking Lunge 25/15

20 AbMat Sit-Ups, 100′ OH Walking Lunge 25/15

Straight into

2 Rounds

400m Run

20 DB Snatch 45/30

30 min time cap
Comp:

70/55 cal assault bike

50 HSPU

50-35-20 Ghd, 50’ hs walk between

2 Rds

400m Run + 10 devils press 50/35