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W.O.D.

Friday

CrossFit 190 – WOD

Strength

Stamina Squatting(Heavy) (Complete at 85% of 1RM Front Squat)

Alternating on the minute x 12

Odd Mins: 1 Front Squat

Even mins: 3 Back Squats

WOD

Metcon (Time)

For time:

500m Row

3 Rounds

10 Pull-ups

20 Push ups

30 Butterfly Sit-ups

40 Goblet Squats 35/26

Finish with

500m Row
Comp:

750m Row

5 Ring Mus

15 Ring Pushups

20 Ghd Sit-ups

30 Goblet Squats 35/26

Finish with 500m Row

* all wearing 20/14# vest

(Ring pushups feet on 45# plate, rings lowered to height of plate)

Thursday

CrossFit 190 – WOD

Strength

Deadlift (12-10-8)

Sumo Deadlift (6-4-2)

WOD

Metcon (No Measure)

Every 3:30 x 5 Rounds:

9 Burpee Box Jump Overs

(24/20)

15 Sumo Deadlift High Pulls

(75/55)

21 Back Rack Lunges 75/55
Comp:

Every 3:00 for 5 Rds

95/65

OH static lunges

Wednesday

CrossFit 190 – WOD

Olympic Lifting

Snatch Complex

Every 2 minutes, for 4 minutes (2 sets):

High Hang Snatch + Snatch Balance

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):

High Hang Snatch + Hang Snatch + Overhead Squat

Followed by….

Every 2 minutes, for 6 minutes (3 sets):

Hang Snatch + Overhead Squat

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

2 Hang Squat Snatch 95/65

6 HSPU

10 Wallballs 20/14
Comp:

Amrap 10

2 Hg Sq Snatch 135/95

8 Hspu

14 Wallballs 20/14

Tuesday

CrossFit 190 – WOD

Strength

Bench Press (5×6, increasing )

WOD

Metcon (Time)

60 Double Unders, 30 Dumbbell Snatches (50/35)

60 Double Unders, 30/21 Calorie Row

60 Double Unders, 30 Toes to Bar

60 Double Unders, 30/21 Calorie Row

60 Double Unders, 30 Dumbbell Snatches (50/35)

Monday

CrossFit 190 – WOD

Strength

Stamina Squatting (6×9, across )

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats
Complete at 70% of Front Squat 1RM

WOD

Metcon (AMRAP – Reps)

AMRAP 15

3-6-9-12-15-18…

Butterfly Sit-ups

Power Cleans 115/75

Pull-ups

* 200m Run to after each round (start with 200m as well)
Comp:

Ghd sit-ups

Power Cleans 135/95

C2B

Friday

CrossFit 190 – WOD

Strength

Stamina Squatting(Heavy) (6×4, across)

Alternating on the minute x 12

Odd Mins: 1 Front Squat

Even mins: 3 Back Squats
Complete at 84% of Front Squat 1RM

WOD

Metcon (AMRAP – Reps)

AMRAP 18

20 Cal Row

15 HSPU

10 HangSq Clean 95/65
Comp:

20 Cal Row

15 Deficit hspu 4/2″

10 Hang Squat 115/85

5 Rope Climbs

(Sweep and clean up after yourselves competitors)

Thursday

CrossFit 190 – WOD

Olympic Lifting

Hang Squat Snatch (EMOMx 10: 2 reps)

First 5 mins increase weight. Last 5 mins across

WOD

Metcon (No Measure)

800m Run

Tabata Butterfly Sit-ups

800m Run

Tabata Hang Power Snatch 95/65

800m Run

Tabata Box Jumps 24/20
Quality reps!!!

Romwod

Wednesday

CrossFit 190 – WOD

Strength

Deadlift (5-5-4-4-3-3)

WOD

Metcon (Time)

4 RFT

30 DU’s

15 Deadlifts 135/95

30 DU’s

15 Pull-ups
Comp:

155/115

8 Bar mus

Tuesday

CrossFit 190 – WOD

Strength

Bench Press (EMOMx 10)

Odd: 10 reps, across

Even: Rest

WOD

Metcon (AMRAP – Reps)

AMRAP 3

200m Run buy in

15 S2O 115/80

15 Lateral Bar Burpees

Rest 3 mins

AMRAP 3

200m Run buy in

12 S2O 135/95

12 Lateral Bar Burpees

Rest 3 mins

AMRAP 3

200m Run buy in

9 S2O 155/105

9 Lateral Bar Burpees

Monday

CrossFit 190 – WOD

Strength

Stamina Squatting (6×9 across )

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats
Complete at 67% of Front Squat 1RM

WOD

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#