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W.O.D.

Friday

CrossFit 190 – WOD

WOD

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Romwod

Mobilize and encourage other athletes doing the Wod!!!

Thursday

CrossFit 190 – WOD

WOD

Metcon (No Measure)

3 Rounds:

1:30 Row

3 Strict Pull-ups

6 Pushups

9 Kettlebell Swings (53/35)

12 Air Squats

15 AbMat Sit-Ups

Then…

3 Rounds, with 40% of 1RM Snatch (All Lifts Below)

1:00 Box Jump Step Downs

3 Hang Power Cleans + 3 Front Squats + 3 Push Jerks

1:00 Single Unders

3 Hang Power Snatches + 3 Back Squats + 3 Power Snatches

Wednesday

CrossFit 190 – WOD

Strength

Front Squat (5×5 @60-70%)

WOD

Metcon (No Measure)

“Open Primer”

On the Minute x 20 (4 Rounds):

Minute 1 – 5 Pausing Overhead Squats (115/80)

Minute 2 – 15/12 Cal Row

Minute 3 – 5 Toes to Bar + 10 Dumbbell Snatches (50/35)

Minute 4 – Handstand Walk Practice or HS Hold

Minute 5 – 200m Run (shorten if needed)

Tuesday

CrossFit 190 – WOD

Olympic Lifting

Power Clean (5×3)

Build to a Heavy Complex:

1 High Hang Power Clean

1 Hang Power Clean

1 Power Clean

WOD

Metcon (Time)

5 RFT

30 Double Unders

5 Power Cleans (135/95)

7 Bar Facing Burpees

Rest one min
Comp:

50 DU’s

5 Power Cleans 185/135

7 Bar Facing Burpees

Monday

CrossFit 190 – WOD

Strength

Back Squat (5-4-3-1-1-1)

5 Reps @ 70%

4 Reps @ 75%

3 Reps @ 80%

1 Rep @ 84%, 87%, 90%

WOD

Metcon (Time)

For time:

50 Wallballs 20/14

Directly into:

6-9-12-15:

Push Ups

DB Front Squats 45/30
Comp:

30/20# WB

Strict HSPU

Pistols ( each leg )

Friday

CrossFit 190 – WOD

Olympic Lifting

High-Hang Snatch (4×2 High Hang Squat Snatch)

On the 1:30 x 4 Sets: 2 Reps

(Pause in bottom if poss)

Loads Progress: 50-55-60-65%

Squat Snatch (EMOMx 7)

Continue on min 7 right into one rep each min @:

7:00 – 70%

8:00- 75%

9:00- 80%

10:00- Rest

11:00- 85%

12:00- 90%

13:00- 95% or PR

WOD

Metcon (Time)

3 RFT

400m Run

21 Pull-ups

15 Burpees

9 Squat Snatch 115/75
Comp: 165/115

Thursday

CrossFit 190 – WOD

WOD

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

Romwod

Wednesday

CrossFit 190 – WOD

Strength

Overhead Squat (5-5-5-3-1-1-1)

WOD

Metcon (AMRAP – Reps)

AMRAP 12

800m Run

With the remaining time AMRAP:

30 OHS 75/55

30 Push Ups

30 TTB
Comp: 115/80

Ring Dips

TTB

Tuesday

CrossFit 190 – WOD

Strength

Bench Press (10-10-8–8-6)

WOD

Metcon (Time)

For time:

65 DU’s

25 Cal Row

65 DU’s

25 Sit ups

65 DU’s

25 Power Cleans 95/65

Then

15-12-9

Cal Row

Sit-ups

Power Clean
Comp:

100 DU’s

20 assault bike

100 DU’s

20 Ghd

100 DU’s

20 Power Cleans 155/105

Then

15-12-9

(rower as alrernative if more than one competitor going)

Monday

CrossFit 190 – WOD

Strength

Back Squat (6×3, increasing )

EMOMx 6: 3 reps

Snatch Balance (5-4-3-2-1)

5 Reps @ 40%

4 Reps @ 50%

3 Reps @ 60%

2 Reps @ 70%

1 Rep @ 80%

Of 1RM Snatch

*10 mins to complete

WOD

Metcon (Time)

On the 4:00 x 5 Rounds:

12 Dumbbell Power Snatches (50/35)

12 Burpees Over Dumbbell

12 x 10 Meter Shuttle Runs

*Record slowest round as score
Comp: 15 of Each movement