Friday’s WOD 12.01.17

Friday’s WOD 12.01.17

Warm-up
Group Warm-Up
Metcon (AMRAP – Reps)
2 Rounds:
2:00 Max Cal Row/Bike/Erg
2:00 Double Unders
2:00 Sit-Ups
2:00 Rope Climbs
2:00 Rest

Friday’s WOD 12.01.17

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Deadlift

Work to a heavy single for the day.

Metcon (AMRAP – Reps)

2 Rounds:

2:00 Max Cal Row/Bike/Erg

2:00 Double Unders

2:00 Sit-Ups

2:00 Rope Climbs

2:00 Rest
*Max Reps.

Power Volume W1D2

CrossFit Type 44 – Olympic Lifting Strength & Technique Class

Olympic Dynamic Warm-up (Time)

Walking Hamstring Stretch LOB

Sampson Stretch LOB

Walking Groin Stretch LOB

High Knees LOB

Butt Kickers LOB

PVC Pass Throughs

PVC Good Mornings

Power Clean (50/3 60/3 70/3 (75/3)x5)

Push Press (50/5 60/5 70/5 (75-80/5)x5)

Back Squat (50/8 60/8 70/8 (70/8)x4)

Romanian Deadlift (50/8 60/8 (65/8)x4)

Start at a hang and lower bar to below knee without touching the floor and return to the top. Keep legs as straight as possible with out locking out the knees.

Thursday’s WOD 11.30.17

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Snatch (10-8-6-4-2-4-6-8-10)

Every 2:00 Touch and go Snatches

*add weight, decrease less

*score is heaviest lifted

Metcon (Time)

100 KB Swings 16/24kg
*EMOM 5 Burpees

*WOD starts w/ burpees

Rx+.. Burpee Box Jump Overs

Metcon (No Measure)

5 Rounds:

15 GHDSU

5 Strict Pull-Ups

10 Barbell Bent Over Row
*DB in between feet on pull-ups

Olympic Lifting for November 30, 2017

Power Volume W1D2

Olympic Dynamic Warm-up (Time)
Walking Hamstring Stretch LOB
Sampson Stretch LOB
Walking Groin Stretch LOB
High Knees LOB
Butt Kickers LOB
PVC Pass Throughs
PVC Good Mornings
Power Clean (50/3 60/3 70/3 (75/3)x5)
Push Press (50/5 60/5 70/5 (75-80/5)x5)
Back Squat (50/8 60/8 70/8 (70/8)x4)
Romanian Deadlift (50/8 60/8 (65/8)x4)
Start at a hang and lower bar to below knee without touching the floor and return to the top. Keep legs as straight as possible with out locking out the knees.

Wednesday’s WOD 11.29.17

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

GROUP WARM UP:

Metcon (2 Rounds for reps)

TABATA: 4 rds each (Alt.)

Medicine Ball Cleans

Russian Twists

Split Jerk (Work up to a heavy 1RM)

Hang Power Clean + 2 Front Squat + Split Jerk

Metcon (Time)

100 Double Under Buy-In

Three Rounds of:

10 Box Step-ups – 16/24 (goblet hold)

15 Toes 2 Bar

10 Jumping Squats

100 Double Under Buy-out
Rx+… 24/32… Pistols

Wednesday’s WOD 11.29.17

Wednesday’s WOD 11.29.17

Warm-up
GROUP WARM UP:
Metcon (2 Rounds for reps)
TABATA: 4 rds each (Alt.)
Medicine Ball Cleans
Russian Twists
Split Jerk (Work up to a heavy 1RM)
Hang Power Clean + 2 Front Squat + Split Jerk
Metcon (Time)
100 Double Under Buy-In

Three Rounds of:
10 Box Step-ups – 16/24 (goblet hold)
15 Toes 2 Bar
10 Jumping Squats

100 Double Under Buy-out

Rx+… 24/32… Pistols

Olympic Lifting for November 28, 2017

Power Volume

Olympic Dynamic Warm-up (Time)
Walking Hamstring Stretch LOB
Sampson Stretch LOB
Walking Groin Stretch LOB
High Knees LOB
Butt Kickers LOB
PVC Pass Throughs
PVC Good Mornings
Power Snatch (Weight)
Shoulder Press (50/8 60/8 65/5 (70-75/8)x4)
Front Squat (50/8 60/8 65/5 70/8 (75/8)x3)
Deadlift (50/8 60/8 65/5 70/8 (75/8)x3)

Tuesday’s WOD 11.28.17

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Overhead Squat

50/5

60/5

70/5

75/5 x4

Metcon (Time)

2 Rounds:

20 Power Snatch 95/135

10 Strict Pull-Ups

20 Burpees Over Bar

40 OH Lunges 25/45#

20 Burpees Over Bar

10 Strict Pull-Ups
Rx+… Bar MU

*18min TimeCap