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W.O.D.

Thursday

CrossFit 190 – WOD

Olympic Skills

3 Position Power Snatch (5×3 )

5 Complexes, building to a moderate:

– 1 Rep from the High Hang (pockets)

– 1 Rep from the Hang (1″ above knee)

– 1 Rep from the Floor

WOD

Metcon (Time)

For time:

400m Run

50 Power Snatch 95/65

400m Run

50 Pull-ups

400m Run

50 Burpee Box Jump Overs

Tuesday

CrossFit 190 – WOD

WOD

12 Days of Christmas (2019) (Time)

Day 1: Muscle up/Wall Climb

Day 2: Front Squats 115/75

Day 3: Burpees

Day 4: Box Jumps 24/20

Day 5: Pull-ups

Day 6: DB Snatches 50/35

Day 7: Wallballs 20/14

Day 8: KB swings 53/44

Day 9: TTB

Day 10: Power Cleans 115/75

Day 11: HSPU

Day 12: (1200/3)m Run

*its a 400 🙂

Monday

CrossFit 190 – WOD

Strength

Deadlift (20-16-12-8)

WOD

Metcon (Time)

Every 5 Minutes x 5 Rounds:

20/14 Calorie Row

20 x 10 Meter Shuttle Sprints

20 Burpees

50 DU’s (comp)

Friday

CrossFit 190 – WOD

Strength

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

Increase 5 pounds on each set from last week

WOD

Metcon (Time)

Teams of 2

For time:

150 Cal Row

150 Snatch 75/55

*one partner on rower one snatching, switch every 1:00 until complete

Straight into

150 Wallballs 24/20

150 Deadlift 165/105

*same,
If one movement complete, both athletes can trade out working to finish remaining movement

Thursday

CrossFit 190 – WOD

Olympic Lifting

Clean and Jerk (Heavy 1 rep)

12 min to build to a heavy 1 Rep Clean and Jerk

WOD

“Bergeron Beep Test” (AMRAP – Rounds)

Every Minute, On the Minute, for as long as possible, complete:

7 Thrusters, 75/55

7 Pull ups

7 Burpees

Wednesday

CrossFit 190 – WOD

Strength

Shoulder Press (EMOMx 7: 5 reps, increasing )

WOD

Metcon (Time)

For time:

750m Row

75/50 Push Ups

50 Walking Lunges

50 AbMat Sit-ups

75 KB Swings 35/26

750m Row

*lunge w/ 35/25 plate anyway
Comp:

1000m row

100 HSPU

75 Walking lunge 45/35

75 AbMat sit-ups

100 KB Swings 53/44

1000m Row

Tuesday

CrossFit 190 – WOD

Strength

Front Squat (10-10-8-6)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

800m Run

With remaining time:

5 Squat Clean 135/95

9 Box Jump 24/20

13 TTB
Comp: 205/145

Monday

CrossFit 190 – WOD

Strength

Deadlift (9×3)

3 sets light

3 sets medium

3 sets heavy

WOD

Metcon (Time)

For Time:

60 DU’s, 30 Burpees

60 DU’s, 30 Wallballs (20/14)

60 DU’s, 30 Deadlifts (225/155)

60 DU’s, 30 Wallballs (20/14)

60 DU’s, 30 Burpees
Comp: 90 DU’s each round

Bar facing burpees

275/185

Friday

CrossFit 190 – WOD

WOD

Metcon (No Measure)

Aerobic Intervals

EMOM x 15 (3 Rounds):

Minute 1: 12/9 Cal Row

Minute 2: 15/12 Cal Row

Minute 3: 18/15 Cal Row

Minutes 4-5: Rest
Comp:

14/11

17/14

21/18

WOD #2

While one group starts on intervals first , one group does this Wod first

Metcon (Time)

For time:

30-20-10

DB Snatch 45/30

Butterfly Sit-ups

…..Directly into

5 Devils Press

10 Wallballs

5 Devils Press

15 Wallballs

5 Devils Press

20 Wallballs
Comp: 50/35

Ghd sit-ups

Then

5 devils Press

10 Wallballs

10 devilsPress

20 Wallballs

15 devils Press

30 Wallballs

Thursday

CrossFit 190 – WOD

Strength

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

9 sets

3 min rest bt rounds

Increase on all weights used last week by 5-10 pounds

WOD

Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here