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W.O.D.

Friday

CrossFit 190 – WOD

Strength

Paused Front Squat (3×5, light to medium weight )

Shoulder mobility between sets

Overhead Squat (Heavy 10 rep)

10 mins to find

WOD

Metcon (Time)

For time:

2 Rds

8 Power Snatch 95/65

8 Box Over Jumps 24/20

2 Rds

8 Thrusters 95/65

8 Box Over Jumps

2 Rds

8 Squat Snatch 95/65

8 Box Over Jumps
Comp: 115/85

Thursday

CrossFit 190 – WOD

Strength

Bench Press (10-10-8-8-6-6)

WOD

Metcon (Time)

For time:

4 Rds

400m Run

15 Dips

9 Strict Pull-ups

9 Hang Cleans 115/75

6 S2O
Comp:

Ring Dips

155/105

Wednesday

CrossFit 190 – WOD

Strength

Deadlift (4×5, increasing )

WOD

Metcon (AMRAP – Reps)

AMRAP 9

3-6-9-12-15….

TTB

Deadlifts 225/155

*5 Bar Facing burpees after each round
All reps count

Tuesday

CrossFit 190 – WOD

Sprints

Metcon (Time)

10 Rds

200m Run

:30 Rest

WOD

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Monday

CrossFit 190 – WOD

Strength

Back Squat (3×12 @ 70% 3RM )

WOD

Metcon (Time)

On the 0:00

2 Rds

500m Row

15 Pull-ups

21 Wallballs

On the 12:00

2 Rds

400m Run

15 Push ups

21 Power Snatch 75/55

Combine 2 times for score
Comp:

3 Rds

500m Row

9 Bar mus

21 Wallballs

On the 15:00

2 Rds

400m Run

9 PHSPU

21 Snatch 75/55

Friday

CrossFit 190 – WOD

WOD

Metcon (Time)

For time:

800m Run

2 Rds of

30 Strict Press 75/55

25 KB Swings 53/35

20 Box Jumps 24/20

15 Burpees

Then

800m Run to finish

30 min time cap
Comp:

800m Run

3 Rds

30 Hspu

25 KB Snatch

20 Box Jumps

15 Burpees

Then

800m Run

Romwod

With remaining time

Thursday

CrossFit 190 – WOD

Olympic Lifting

Snatch Complex

On the 1:30 x 7 Sets:

1 Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Set #1 – 60%

Set #2 – 63%

Set #3 – 66%

Set #4 – 69%

Sets #5+6+7 – 69-75%, based on feel.

WOD

Metcon (Time)

4 RFT

65 DU’s

6 Hang Power Snatch 95/65

12 OH Squats

18 Pull-ups
Comp:

100 DU’s

135/95

Wednesday

CrossFit 190 – WOD

Strength

Shoulder Press (5×5, increasing )

WOD

Metcon (AMRAP – Reps)

For Reps:

:30s On, :30s Off – Power Clean

:30s On, :30s Off – Push Jerks

:45s On, :45s Off – Power Clean

:45s On, :45s Off – Push Jerks

1:00 On, 1:00 Off – PC

1:00 On, 1:00 Off – Push Jerks

:45s On, :45s Off – Power Clean

:45s On, :45s Off – Push Jerks

:30s On, :30s Off – Power Clean

:30s On – Push Jerks

Weights change after each grouping, climbing from “light-moderate-heavy-moderate-light.”

Male Pounds – 95-115-135-115-135

Female Pounds – 65-75-95-75-65
Comp:

135-155-185-155-135

95-115-135-115-95

WOD #2

1000m Row (Time)

Max Effort 1000m Row

Tuesday

CrossFit 190 – WOD

Strength

Deadlift (3×15, increasing )

WOD

Metcon (AMRAP – Reps)

AMRAP 17

200m Run, 10 Wallballs 20/14

200m Run, 10 TTB

Increase 5 Wallballs each rd

Increase 3 TTB each rd
Ex. Rd 1: 200+10 WB

200+10 TTB

Rd 2: 200+15 WB

200+13 TTB

Only WB and Ttb count for score

Monday

CrossFit 190 – WOD

Strength

Stamina Squatting (6×9 @ 63%)

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

WOD

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Squat Cleans

Queen Elizabeth (Time)

For Time

12-9-6:

Ring Muscle-Ups

Squat Cleans

185/135