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W.O.D.

Friday

CrossFit 190 – WOD

Strength

Back Squat (EMOMx 7: 3 reps across )

WOD

Metcon (Time)

For time:

2k Row

Then

3 RDS

20 DB Snatch 50/35

20 DB Box Step Overs

20 Wallballs 20/14
*Single DB for the step overs

Thursday

CrossFit 190 – WOD

Strength

Shoulder Press (5×8 increasing )

Small increases, make all sets working sets!

WOD

Metcon (AMRAP – Reps)

Amrap 16

200m Run

20 Burpees to 6″ target

Max effort TTB
Score is TTB

Once you come off Bar set is complete, run and Burpee to begin next set…pick up where you left off

Wednesday

CrossFit 190 – WOD

Olympic Lifting

Snatch Work (5×3, 5×3 )

From the 0:00-5:00:

2 Snatch-Grip Push Jerks(behind the head)

1 Pausing Overhead Squat

From the 5:00-10:00:

1 Hang Snatch High Pull

1 Hang Squat Snatch

1 Snatch Balance
Stay medium weight

WOD

Metcon (Time)

8 Rounds for Time:

6 Hang Squat Snatches (95/65)

30 Double-Unders
Comp:

135/95

Tuesday

CrossFit 190 – WOD

Strength

Deadlift (6×2, increasing )

3″ deficit if possible

WOD

Metcon (Time)

400m Run

25 Push ups

20 Box Jumps 24/20

15 Pull-ups

400m Run

15 Pull-ups

20 Box Jumps

25 Push ups

400m Run
Comp: 25 Hspu

20 Box Jumps

25 Pull-ups

Monday

CrossFit 190 – WOD

Strength

Front Squat (10-8-6-6-4)

WOD

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

Friday

CrossFit 190 – WOD

WOD

5k Run (Time)

Max Effort 5k Run

Romwod

Thursday

CrossFit 190 – WOD

Strength

Deadlift (10-8-6-4)

WOD

Metcon (Time)

For time:

1 Toes to Bar, 10 Deadlifts

2 Toes to Bar, 9 Deadlifts

3 Toes to Bar, 8 Deadlifts

4 Toes to Bar, 7 Deadlifts

5 Toes to Bar, 6 Deadlifts

6 Toes to Bar, 5 Deadlifts

7 Toes to Bar, 4 Deadlifts

8 Toes to Bar, 3 Deadlifts

9 Toes to Bar, 2 Deadlifts

10 Toes to Bar, 1 Deadlift

Rx – 225/155

Wednesday

CrossFit 190 – WOD

Strength

Bench Press (3×10, increasing )

Go for 10 RM

WOD

Metcon (AMRAP – Reps)

In a 5:00 Window:

100 DU Buy-In

Time remaining, AMRAP:

12 Strict Press 75/55

10 DB Box Step Ups 24/20

5 min Rest

In a 5:00 Window:

100 DU Buy-In

Time remaining, AMRAP:

10 Push Press 95/75

10 DB Box Step Ups 24/20

5 min Rest

In a 5:00 Window:

100 DU Buy-In

Time remaining, AMRAP:

8 Push Jerks 135/95

10 DB Box Step Ups 24/20

*single DB hold any way

50/35
Comp:

95/65

135/95

185/135

Tuesday

CrossFit 190 – WOD

Strength

Back Squat (EMOMx 10: 2 reps, across )

WOD

Metcon (AMRAP – Rounds)

EMOM for as long as possible:

Odd: 15 Wallballs 20/14

Even: 15 Pull-ups

*minimum 10 mins

*scaled pick a weight you can go unbroken if possible
Comp: 20 Wallballs

20 Pull-ups

Monday

CrossFit 190 – WOD

Conditioning

Metcon (No Measure)

Sprints

2x 300m Sprint

1 min rest between

4x 200m Spint

1 min rest between

6x 100m Sprint

1 min rest between

WOD

“Black and Blue” (Time)

5 RFT:

10 Power Cleans(135/95)

10 Burpees