(469) 222-4194

W.O.D.

Friday

CrossFit 190 – WOD

Strength

Hang Clean (6×2 increasing )

EMOMx 4: complete 2 unbroken Squat Cleans

Take min rest then complete last two sets with min rest between

WOD

Metcon (Time)

4 RFT

300m Row

10 Hang Power Cleans 95/65

20 Wallballs 20/14
Comp:

5 Rds

500m Row

135/95

Thursday

CrossFit 190 – WOD

Strength

Bench Press (5×5 @ 70%)

WOD

Metcon (Time)

3 Sets for time:

200m run

15 toes to bar

200m run

15 toes to bar

200m run

15 toes to bar

200m run

Rest 3:00 b/t sets

Wednesday

CrossFit 190 – WOD

Strength

Deep Ellum Squat Cycle Week 8(Wednesday) (4×3)

4 sets of

1 Front Squat/2 Back Squats using 94% of Monday weight

WOD

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″

Tuesday

CrossFit 190 – WOD

Strength

Shoulder Press (3×5 increasing )

Push Press (3×3 increasing )

Push Jerk (3×1 increasing )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

25 DU’s

5 Power Snatch 115/75

25 DU’s

10 Pull-ups
Comp: 155/105

5 Bar Muscle ups

Monday

CrossFit 190 – WOD

Strength

Deep Ellum Week 8 (Monday)

4 Rounds of:

1 Front Squat/ 2 Back Squats

@ 95% 1RM Front Squat

WOD

One Sunny Day (Time)

For time:

800m Run

2 Rds

10 Hang Clean and Jerks 95/65

20 Wallballs 20/14

400m Run

2 Rds

10 Hang Squat Cleans 95/65

20 Push ups

800m Run to finish

*30 min time cap
Comp: 135/95

Hspu

Modify accordingly!

Friday

CrossFit 190 – WOD

Olympic Lifting

Snatch Complex

5 sets of:

Snatch Grip Deadlift + Snatch High Pull + Hang Power Snatch (Increasing)

Then

5×1 Power Snatch (increasing)

WOD

Metcon (Time)

For time:

24-20-16-12-8

Single Arm DB OH Lunge

2-4-6-8-10

Burpees

* start with 200m Run and after each round run 200m

* Lunges are Static

* 40/25# DB
Comp: 50/35

Thursday

CrossFit 190 – WOD

Strength

Deep Ellum Squat Cycle (Week 7 Wednesday)

4 sets of 2FS/4BS @94% of Monday’s weight

WOD

Metcon (Time)

For time:

27-21-15

Cal Row

Thrusters 75/55

Pull-ups
Comp:

95/65 115/80 135/95

C2B

Wednesday

CrossFit 190 – WOD

Strength

Bench Press (4×15, increasing )

WOD

Metcon (AMRAP – Rounds)

Every 2 mins for as long as possible(or 10 Rds) complete:

12 HSPU

10 Box Jumps 24/20

8 Power Cleans 95/65
Comp: 6 Power Cleans 185/135

Only complete rounds count

Tuesday

CrossFit 190 – WOD

Strength

Deadlift (3-3-3-3-3)

WOD

Metcon (AMRAP – Reps)

AMRAP 5

25 Front Squats 115/85

25 Bar Over Burpees

With remaining time as many Front Squats as possible.

Post-WOD

Conditioning:

1.5 mile Run

Monday

CrossFit 190 – WOD

Strength

Deep Ellum Squat Cycle(week 7 Monday)

4 sets of 2 FS/4 BS@ 90% of FS Max

WOD

3 RM Shoulder to Overhead (1×3)

5 mins to find 3RM S2O

WOD #2

Metcon (AMRAP – Reps)

AMRAP 7

10 TTB

30 DU’s

15 TTB

60 DU’s

20 TTB

90 DU’s

25 TTB

120 DU’s

30 TTB

150 DU’s

….and so on if you get this far!