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W.O.D.

Thursday

CrossFit 190 – WOD

Strength

Bench Press (EMOMx 10: 5 reps )

First 5 mins @ 60%

Last 5 mins @ 65-70%

WOD

Metcon (Time)

For time:

1000m Row

80 Wallballs 20/14

60 TTB

40 Box Over Jumps 24/20

200’ Goblet Lunge 53/35
Comp: Double KB OH Walking Lunge

Wednesday

CrossFit 190 – WOD

Strength

Hang Snatch (2-2-2-1-1 Rest 1-1-1-1-1)

On the Minute x 5:

Minute #1 – 2 Hang Squat Snatch

Minute #2 – 2 Hang Squat Snatch

Minute #3 – 2 Hang Squat Snatch

Minute #4 -1 Hang Squat Snatch

Minute #5 -1 Hang Squat Snatch

Rest 1:00

On the Minute x 5:

1 Hang Squat Snatch, building in load.

WOD

Metcon (Time)

For time:

400m Run

15 Deadlifts 135/95

10 Lateral Bar Burpees

200m Run

15 Deadlifts 155/105

10 Lateral Bar Burpees

200m Run

15 Deadlifts 185/135

10 Lateral Bar Burpees

400m Run
Comp:

30 Deadlifts 135/95

15 Bar Over Burpees

30 Deadlifts 225/155

15 Bar Over Burpees

30 Deadlifts 275/185

15 Bar Over Burpees

*runs same as above

Tuesday

CrossFit 190 – WOD

Strength

Shoulder to Overhead (6×3 increasing )

6x 2 Push Press + 1 Push Jerk

WOD

Metcon (AMRAP – Reps)

For time:

AMRAP 5

20 Cal Row

20 Push ups

Straight into

AMRAP 5

20 Pull-ups

20 S2O 115/75

*Heat 2 starts one min after heat one finishes 1st amrap
Comp: 20 cal Row

20 hspu

Then

20 c2b

20 S2O 155/105

Monday

CrossFit 190 – WOD

Strength

Back Squat (3-1-3-1-3-1)

On the 2 mins:

75, 85, 78, 88, 81, 91%

WOD

Metcon (Time)

For time:

100 Double Unders

21 Squat Cleans 135/95

100 Double Unders

15 Squat Cleans 135/95

100 Double Unders

9 Squat Cleans 135/95

Friday

CrossFit 190 – WOD

Strength

Front Squat (5×3)

@ 55,60,65,70,75%

WOD

Metcon (Time)

For time:

21 Front Squat, 21 KB Swings, Row 500m

15 Front Squat, 15 KB Swings, Row 500m

9 Front Squat, 9 KB Swings, Row 500m

Dumbbell: 95/65

KB: 53/35
Comp: 135/95

Thursday

CrossFit 190 – WOD

Olympic Lifting

Hang Power Snatch (5-5-4-4-3-3)

WOD

Metcon (AMRAP – Reps)

3 Rounds of:

AMRAP 4

400m Run

10 Pull-ups

15 Push-ups

20 OH Walking Lunges 25/15

1 min Rest
Comp:

20 Pull-ups

20 HSPU

20 oh Walking lunges 45/35

Wednesday

CrossFit 190 – WOD

Strength

3 FS + 2 PJ (5×5)

5 sets:

3 Front Squats + 2 Push Jerks

Increasing

WOD

Metcon (Time)

3 RFT:

15 Deadlifts 185/135

35 Wallballs 20/14

90 DU’s

*every 3 mins 10 Burpee penalty
Comp: 225/155

30/20

*every 3 mins 50’ HS Walk

Tuesday

CrossFit 190 – WOD

Strength

Bench Press (EMOMx 6: 5 reps increasing )

WOD

Metcon (Time)

For time:

15-12-9-6-3

Power Cleans 95/65

Box Jumps

TTB
Comp: 155/105

Monday

CrossFit 190 – WOD

Strength

Pausing Back Squats (5×3)

5 sets of 3, increasing

3 seconds down + 3 second pause in the bottom

WOD

Metcon (Time)

3 Rounds for time:

600m Run

20 KB Swings 53/35

20 OHS 75/55
Comp: 800m Run

30 KB Swings

20 OHS 135/95

Friday

CrossFit 190 – WOD

Strength

Power Clean + Front Squats (2 +(10-9-8-7-6))

2 PC + 10 FS

2 PC + 9 FS

2 PC + 8 FS

2 PC + 7 FS

2 PC + 6 FS
TnG Power Cleans

Increasing in weight each set if possible.

WOD

Metcon (Time)

3 Rds of:

15 Cal Row

14 Box Jumps 24/20

13 S2O 95/65

Straight into

3 Rds of:

12 KB Swings 53/35

9 Box Over Jumps 24/20

6 S2O 135/95
Comp: 135/95

185/135