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W.O.D.

Friday

CrossFit 190 – WOD

Strength

Back Squat (3×10 across)

WOD

Metcon (Time)

400m Run

21 Power Cleans 95/65

21 Burpees

400m Run

15 Power Cleans

15 Burpees

400m Run

9 Power Cleans

9 Burpees
Comp: 135/95

Thursday

CrossFit 190 – WOD

Conditioning

6 Rds

200m Sprint

30s rest

WOD

Metcon (No Measure)

EMOMx 20:

Min 1: 20 OH walking lunge

Min 2: 25 Sit-ups

Min 3: 15/10 Cal Assault Bike

Min 4: 25/18 Pushups

Min 5: Rest

Wednesday

CrossFit 190 – WOD

Strength

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

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

14 Pullups

28 Wallballs 20/14

56 DU’s
Comp:

Open 15.3

AMRAP 14

7 Ring MU’s

50 Wallballs

100 DU’s

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

Tuesday

CrossFit 190 – WOD

Strength

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

3 sets of 5-4-3

Each time start with heavier weight on the 5 and increase to 4 and 3.

WOD

Metcon (Time)

For time:

20 Burpee Box Jump Overs

30 DB Snatch 50/35

1000/850m Row

30 DB Hang C&J

20 Burpee Box Jump Overs

Monday

CrossFit 190 – WOD

Strength

Deadlift (5×5 increasing )

WOD

Metcon (Time)

3 RFT

400m Run

20 Deadlifts 95/65

15 Hang Cleans

10 S2O
Comp:

3 RFT

600m Run

2 Rds

15 Deadlifts

12 Hang Cleans

9 S2O

*135/95

115/85

95/65

Friday

CrossFit 190 – WOD

Warm-up

2 Rds

30 Jumping Jacks

10 Spiderman w/elbow to ground

5 Burpees

10 Swing Thrus

5 Medball Squat Cleans + 5 Wallballs

Olympic Skills

Squat Clean (EMOMx 7: 2 Hang Squat Cleans )

WOD

Metcon (AMRAP – Reps)

AMRAP 6

Buy in: 500/400m Row

5 Hang Squat Cleans 95/65

10 Box Jumps 24/20

15 Wallballs 20/14

1 min rest and change weights

AMRAP 6

Buy in: 500/400m Row

5 Hang Squat Cleans 145/95

7 Burpees

9 Box Jump Overs
Comp: 135/95

185/135

Thursday

CrossFit 190 – WOD

Strength

Back Squat (10-8-6)

WOD

Metcon (Time)

“Bolt”

2000m Run

Rest 3 mins

3 Rds

200m Run

15 TTB

Rest 3 mins

3 Rds

200m Run

15 Push Press 95/65

Rest 3 mins

3 Rds

200m Run

15 TTB

Wednesday

CrossFit 190 – WOD

Strength

Bench Press (3×10, 3×6)

WOD

Metcon (Time)

AMRAP 10

150 DU’s

15 Snatch 115/75

150 DU’s

15 Clean and Jerks 135/95
Comp: snatch 135/95

Clean and jerk 155/105

Tuesday

CrossFit 190 – WOD

Strength

Deadlift (EMOMx 10: 3 reps )

First five mins across medium weight

Last five increasing

WOD

Metcon (Time)

For time:

2 Sets

20 Weighted Box Step Ups

40 Sit-ups

20 Alt Single Single Arm Devils Press

40 Alt Leg V-ups

20 Weighted Box Step Ups

Rest 3:00 b/t sets

*50/35(single)

Monday

CrossFit 190 – WOD

Strength

Front Squat (5×6, increasing )

WOD

Metcon (Time)

For time:

5 Rds of “X”

400m Run

4 Rds of “X”

400m Run

3 Rds of “X”

300m Run

2 Rds of “X”

300m Run

1 Rd of “X”

200m Run

X= 6 Pullups, 6 Push ups,

6 KB Swings
Comp: X= Nate

2 ring muscle ups

4 HSPU

8 kB swings