(469) 222-4194

W.O.D.

Thursday

CrossFit 190 – WOD

Olympic Lifting

Metcon (Weight)

Clean Complex:

5 sets of:

Power Clean+Hang Squat Clean+ Squat Clean (unbroken)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 Front Squats 115/85

10 TTB

8 S2O 115/85

*on the 3:00,6:00,9:00

Run 200m

Pick up where you left off.
Comp: 5 FS 155/105

15 TTB

10 S2O 155/105

Wednesday

CrossFit 190 – WOD

Strength

Bench Press (EMOMx 10: 5 reps )

First 5 rounds @ 60-65%

Last 5 rounds @ 65-70%

WOD

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Tuesday

CrossFit 190 – WOD

Strength

Deadlift (8-6-3-3-3)

Every 1:30, increasing

WOD

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Rest 2 Mins

Metcon (Time)

Starting after 2 mins rest:

1 Mile run
Score is total time

(Diane + Rest + Run)

Crossfit Games Open 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes
This is comp Wod. Run after for cool down

Monday

CrossFit 190 – WOD

Strength

Back Squat (4×10, increasing )

WOD

Metcon (Time)

15-12-9

Power Snatch (95/65

Box Jump Overs 24/20

… Directly into…

15-12-9:

Overhead Squats (95/65)

Barbell-Facing Burpees
Comp: 115/85

30/24

Friday

CrossFit 190 – WOD

Strength

Front Squat (6×5, increasing )

WOD

Metcon (AMRAP – Reps)

AMRAP 14

150 DU’s

50 Power Cleans 135/95

40 S2O 135/95

30 Box Jumps 24/20

20 Burpees

10 Wall climbs

Comp:

10 Ring Muscle ups

Thursday

CrossFit 190 – WOD

Strength

Shoulder Press (5-4-3)

Push Jerk (2-2-2 increasing )

WOD

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Wednesday

CrossFit 190 – WOD

Strength

Deadlift (3-1-3-1-3-1)

WOD

Metcon (Time)

3 Rounds for time:

21/15 Cal Row

15 Wallballs 20/14

15 KBSwings 53/35

15 Box Over Jumps 24/20

Tuesday

CrossFit 190 – WOD

Olympic Lifting

Snatch Complex (7×3)

On the 1:30 x 7 Sets:

1 Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Set #1 – 60%

Set #2 – 63%

Set #3 – 66%

Set #4 – 69%

Sets #5+6+7 – 69-75%, based on feel.

WOD

Metcon (AMRAP – Reps)

AMRAP 14

800m Run

With the remainder of time AMRAP of:

1-2-3-4-5-6-7-8…

Power Snatch

4-8-12-16-20…

Push ups

1-2-3: 95/65

4-5-6: 115/75

7-8-9: 135/95
Comp:

Squat Snatch

1-2-3-4-5-6-7-8-9…

Hspu

3-6-9-12-15-18…

115/85

145/105

175/125

195/145

Monday

CrossFit 190 – WOD

Strength

Back Squat (3-2-1, 3-2-1, 3-2-1)

3 Back Squats @ 79%

2 Back Squats @ 82%

1 Back Squat @ 85%

3 Back Squats @ 82%

2 Back Squats @ 85%

1 Back Squat @ 88%

3 Back Squats @ 85%

2 Back Squats @ 88%

1 Back Squat @ 91%

WOD

Metcon (Time)

For Time:

200m Run, 15 TTB, 15 Burpees

200m Run, 12 TTB, 12 Burpees

200m Run, 9 TTB, 9 Burpees

200m Run, 6 TTB, 6 Burpees

200m Run, 3 TTB, 3 Burpees
Comp: Start at 21

21-18-15-12-9-6-3

Friday

CrossFit 190 – WOD

Strength

Bench Press (3×10, 3×6 across )

WOD

Metcon (Time)

For time:

50 DB Snatch 50/35

200m Run

2 Rds

40 Wallballs

200m Run

30 TTB

200m Run

2 Rds

20 Burpees

200m Run

10 C2B

200m Run
Comp: 10 Bar Muscle ups

30 min time cap