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W.O.D.

Monday

CrossFit 190 – WOD

Olympic Skills

Snatch Pull (3×3)

Snatch Pull+High Pull+ Snatch

@70,75,80%

Snatch Pull + Snatch (2×2)

Snatch Pull + Snatch
1+1 @ 80-85%

1+1 @ 85-90%

Squat Snatch (3×1)

WOD

Metcon (AMRAP – Reps)

“John Wick”

AMRAP 20 Angie

100 Pullups

100 Push-ups

100 Sit-ups

100 Air Squats

*6 min cap on pull-ups

Friday

CrossFit 190 – WOD

Strength

Back Squat (6×3 increasing )

WOD

Metcon (Time)

2 RFT

400m Run

10 Clean and Jerks 135/95

15 TTB

400m Run

20 DB Clean and Jerks 50/35

15 TTB

Thursday

CrossFit 190 – WOD

Warm-up

300m Jog

3 sets

8 Goblet Squats +8 KB DL

1:00 Plank

10 Alt box step-ups

40 Singles

Strength

Front Rack Lunge (On the 2:00 x 3 Rds: 12 reps)

12 Front Rack Rev Lunges

WOD

Metcon (AMRAP – Reps)

AMRAP 5

Buy in: 40 Static Body Weight Lunges

12 Deadlifts 185/135

50 DU’s

Rest 3 mins

AMRAP 5

Buy in: 40 Static Body Weight Lunges

9 Deadlifts 205/145

40 DU’s

Rest 3 mins

AMRAP 5

Buy in: 40 Static Body Weight Lunges

6 Deadlifts 225/155

30 DU’s
Only Deadlifts count for reps

Wednesday

CrossFit 190 – WOD

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 11

10 Shuttle Runs

15 Wallballs 20/14

10 Hang Muscle Snatch 75/55

Strength

Metcon (No Measure)

Not for time:

75 Bench Press 135/85

*every time you rack

16 alt db bicep curls

Tuesday

CrossFit 190 – WOD

Olympic Lifting

Clean Complex (5×3)

5 sets to Work up to a heavy:

Hang Power Clean

Power Clean

S2O

WOD

Metcon (Time)

For time:

50/40 Cal Row

5 Rds

5 Power Cleans 135/95

5 Burpee Box Jump Overs

40/32 Cal Row

4 Rds

4 Power Cleans

4 Burpee Box Jump Overs

30/24 Cal Row

3 Rds

3 Power Cleans

3 Burpee Box Jump Overs

Monday

CrossFit 190 – WOD

Strength

Front Squat (6×2 increasing )

WOD

Metcon (AMRAP – Reps)

Murph Prep Monday

AMRAP 7

200m Run

10 Strict Pullups

Rest 3 mins

AMRAP 7

200m Run

15 Pushups

Rest 3 mins

AMRAP 7

200m Run

25 Air Squats

Friday

CrossFit 190 – WOD

Strength

Back Squat (5×2, 5×1)

EMOMx5: 2 reps across

EMOMx5: 1 rep increasing

WOD

Metcon (Time)

For time:

1 Mile Run

75 Burpees

50 Cal Row

Thursday

CrossFit 190 – WOD

Strength

Bench Press (EMOMx7: 3 reps )

Across for first 4 mins

Increasing for last 3

WOD

Metcon (Time)

For time:

21-15-9

Deadlift 225/155

Bench Press 135/85

Rest 3 Mins

21-15-9

Deadlift 185/135

Bench Press 95/65

*Goal under 10 mins total

12 min time cap
Comp: 275/205

185/105

Then

225/155

135/85

Wednesday

CrossFit 190 – WOD

Olympic Lifting

Power Snatch (3-2-1-3-2-1-1-1)

WOD

Metcon (Time)

3 RFT

400m Run

10 Burpees

12 KB Swings 53/35

10 Box Jumps

6 Squat Snatch 115/75

Tuesday

CrossFit 190 – WOD

Strength

Push Press (5-3-1, 5-3-1)

WOD

Metcon (Time)

AMRAP 7

3-6-9-12…

TTB

Cal Row

Rest 3 mins

*Start where you finished and go in reverse for time

Record time to complete for score