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W.O.D.

Thursday

CrossFit 190 – WOD

Strength

Deadlift (7×1, increasing up to 85-90%)

WOD

Metcon (Time)

For Time:

30 Toes to Bar

400m Run

15 Power Cleans (135/95)

800m Run

15 Power Cleans (135/95)

400m Run

30 Toes to Bar
Comp: 175/115

Wednesday

CrossFit 190 – WOD

Strength

Deep Ellum Squat Cycle (week 2 Wednesday)

4 sets of 7 FS/13 BS @ 96% of weight you did on Monday

Metcon (Time)

For time:

30 Snatches 95/65

100 Push Ups
Comp:

135/95

Hspu

Monday

CrossFit 190 – WOD

Strength

Deep Ellum Squat Cycle (week 2 Monday)

4 sets of 7 FS/13 BS @ 65% of 1RM FS

WOD

Metcon (Time)

2 Rft:

1000m Row

25 Hang Cleans 135/95

25 S2O 135/95

Saturday

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

Day 7: HSPU

Day 8: KB swings

Day 9: TTB

Day 10: Power Cleans 115/75

Day 11: Wallballs 20/14

Day 12: 120 DU’s

Friday

CrossFit 190 – WOD

Strength

Front Squat (3×3 across @ 65%)

WOD

Metcon (AMRAP – Rounds and Reps)

In Teams of 2

AMRAP 24:

8 Dumbbell Hang Clean and Jerks (40/25)

12 Medicine Ball Squat Jumps (20/14)

16/14 Cal Row

Switch After Completing Full Rounds. Dumbbell Changes Arms After 4 Reps.
Comp:

50/35 DB

30/20 Medball

Thursday

CrossFit 190 – WOD

Olympic Skills

HP+HPS+PS (5×3)

5 sets of:

1 Snatch High Pull +

1 Hang Power Snatch +

1 Power Snatch

WOD

Metcon (Time)

40-30-20-10

DB Snatch 50/35

Shuttle Runs

Butterfly Sit-ups
Comp:

Snatch 75/55

Shuttle runs

Ghd Sit-ups

Wednesday

CrossFit 190 – WOD

Strength

Deep Ellum Squat Cycle(Week 1 Wednesday)

4 sets of 7 FS/13 BS @94% of weight you did Monday

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

1000m Row

With remainder of time complete as many rounds and reps as possible of:

6 Burpees

10 Pull-ups

14 Deadlifts 135/95
Comp:

6 Burpees

18 Pull-ups

12 Deadlifts 225/155

Tuesday

CrossFit 190 – WOD

Strength

Shoulder Press (5-5-3-3-1)

WOD

Metcon (Time)

6 RFT

10 Push Press 95/65

10 Box Jumps 24/20

10 Box Dips

*every 3:00 200m Run starting on the 0:00

*box dips back stays in contact with box break 90 degrees
Comp:

Hspu

Ring dips

Monday

CrossFit 190 – WOD

Strength

Deep Ellum Squat Cycle(week 1 Monday)

4 sets of 7 FS/13 BS @ 60% of Front Squat 1 RM

WOD

Metcon (AMRAP – Rounds and Reps)

“Power Clean 16.2”

Beginning on a 4-minute clock, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 Power Cleans 115/75 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

13 Power Cleans 135/85 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 Power Cleans , 165/105 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 Power Cleans, 185/115 lb
Comp:

135/85

185/125

225/145

265/175

Friday

Announcements

Don’t forget to stop by and grab a stuffed animal for Tyler’s Toyz, the charity we are supporting. Spend ten mins and $5 at Walmart to make a kid smile!!! Last day is Friday!

CrossFit 190 – WOD

Olympic Skills

Snatch Complex PS+HSS+OHS

4 Sets (Building to a Heavy):

Power Snatch +

Hang Squat Snatch +

Overhead Squat

Then

2 Sets:

Hang Squat Snatch + OHS

WOD

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 30

20 Cal Row

15 KB Swings 53/35

10 OHS 95/65

5 Burpees

*one partner working at a time alternating rounds
Comp:

20 Cal Row

15 KB Swings

10 OHS 135/95

5 Burpees