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W.O.D.

Thursday

CrossFit 190 – WOD

Strength

Back Squat (6×5 @ 75%)

WOD

Metcon (Time)

2 sets For time:

20 DB Snatches 50/35

25 DU’s

100’ Bear Crawl

50 DU’s

25 Pullups

50 DU’s

100’ Bear Crawl

25 DU’s

20 DB OHS (single arm 10/10)

Rest :60
Comp: 1 Rd

50 dB snatches

100 DU’s

100’ hs walk

100 DU’s

10 Rope climbs

100 DU’s

100’ hs walk

100 DU’s

50 DB OHS (single arm)

Wednesday

CrossFit 190 – WOD

Olympic Skills

Snatch Complex

On the 1:30 x 6 Sets:

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

WOD

Metcon (AMRAP – Reps)

AMRAP 20

400m Run

35 Box Over Jumps 24/20

40 Deadlifts 185/135

45 Wallballs 20/14

50 Ring Dips

45 Wallballs

40 Deadlifts

35 Box Over Jumps

400m Run

Tuesday

CrossFit 190 – WOD

Strength

Shoulder Press (3RM)

6 mins to find

Push Press (3RM)

6 mins to find

WOD

Metcon (Time)

For time:

Row 500m

30 Bench Press 135/80

Row 750m

20 Bench Press 155/95

Row 1000m

10 Bench Press 185/105
Comp: 500m Row

30 BP @ bodyweight

1000m Row

20 BP

2000m Row

10 BP

Monday

CrossFit 190 – WOD

Olympic Lifting

Power Clean (5×3 tng)

10 mins to complete

Strength

Front Squat (5×5 )

Increase last two sets

10 mins to complete

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

15 TTB

10 Bar Over Burpees

5 Power Cleans 155/105
Comp:

185/135

Friday

CrossFit 190 – WOD

Strength

Back Squat (8-8-6-6-5)

Start at 60% and work your way up

WOD

Metcon (Time)

For time:

30 Devils Press 40/35

300’ Goblet Lunge 53/35(KB)

90 Burpee Box Jump Overs

*partition as desired

i.e. 5 DP, 50’ lunge, 15 BBJO
Comp: 50/35

Also lunge with both DB

front rack(on shoulders)

Thursday

CrossFit 190 – WOD

Strength

Deadlift (5×6 increasing )

WOD

Metcon (Time)

3 RFT

Every 8:00 complete

30 Cal Row

600m Run

30 Cal Row
Comp: 4th rd

60 cal row

1200m run

60 cal row

Wednesday

CrossFit 190 – WOD

Strength

Bench Press (5-10-15-20)

WOD

Metcon (Time)

4 RFT

25 Wallballs 20/14

20 Situps (New Standard)

15/11 Cal Assault Bike

Tuesday

CrossFit 190 – WOD

Olympic Lifting

Power Snatch (5×3)

2×3 @ 70%

3×3 @ 75%

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12 Snatch 75/55

48 DU’s

*every 2 mins starting on the 0:00 6 Burpees
Burpees don’t count as reps

Monday

CrossFit 190 – WOD

Strength

Front Squat (8-6-6-5)

WOD

Metcon (Time)

For time:

600m Run

21-15-9

Front Squat 135/95

TTB

-At 12:00-

12-9-6

S2O

C2B Pullups

*combine first time and second for score

Saturday

CrossFit 190 – Running Club

Metcon (Time)

3 Sets

400m at Mod Pace

600m at Mod Pace

500m at Mod Pace

*Rest 40 Sec between reps.

**5 Min Rest between sets.