Olympic Lifting for December 14, 2017

Power Volume W3D2: Last week of power

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 (50/3/3 60/3/3 70/3/3 75/3/3 (80/3/3)x4)
-Power clean + Power Jerk
– 3 Cleans then 3 Jerks
Push Press (50/8 60/8 70/8 75/8 (80/6)x6)
Back Squat (50/8 60/8 70/8 75/6 (80/6)x6)
Romanian Deadlift (Work to 4×8 @ 80%)
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 12.14.17

Thursday’s WOD 12.14.17

Warm-up
Group Warm-Up
Max Height Box Jump (Distance)
Max Height Box Jump

*One step
Metcon (Time)
8 Rounds:
10 Shoulder 2 Overhead 75/115
20 Double Unders
10 Toes 2 Bar

*15min timecap
Metcon
Accessory:
5×5 Weighted Push-Up
then..
3×10 Barbell Upright Row
*control decent
3×20 Hammer Curls
4x25ea Banded Oblique Twists

Wednesday’s WOD 12.13.17

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Split Jerk (*Heavy Single)

70/3

80/3

85/1

90/1

95/1

100+/1

Metcon (Time)

100 Wallballs 14/20

*EMOM 5 Burpees
*15min Timecap

Wednesday’s WOD 12.13.17

Wednesday’s WOD 12.13.17

Warm-up
Group Warm-Up
Split Jerk (*Heavy Single)
70/3
80/3
85/1
90/1
95/1
100+/1
Metcon (Time)
100 Wallballs 14/20
*EMOM 5 Burpees

*15min Timecap

Olympic Lifting for December 12, 2017

Power Volume W3D1

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 (50/3 60/3 70/3 75/3 (80/3)x5)
Shoulder Press (Work to 4×10 @ 79-82%)
Front Squat (50/8 60/8 70/8 75/8 (80-83/6)x6)
Deadlift (Work to 4×8 @ 79-82%)

Tuesday’s WOD 12.12.17

Tuesday’s WOD 12.12.17

Warm-up
Group Warm-Up
Metcon (AMRAP – Reps)
Tabata: Air Squat & Hollow/Arch Hang

*4 rounds each movement, alternating. 8 rounds total.
Front Squat (6 max rep)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
4 Strict Pull-Ups
50 Lunges
4 Strict Pull-Ups
8 Power Cleans

Rx+.. Bar MU
*NO bands on pull-ups

Tuesday’s WOD 12.12.17

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Metcon (AMRAP – Reps)

Tabata: Air Squat & Hollow/Arch Hang
*4 rounds each movement, alternating. 8 rounds total.

Front Squat (6 max rep)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

4 Strict Pull-Ups

50 Lunges

4 Strict Pull-Ups

8 Power Cleans 95/135
Rx+.. Bar MU

*NO bands on pull-ups

Power Volume W3D1

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 Snatch (50/3 60/3 70/3 75/3 (80/3)x5)

Shoulder Press (Work to 4×10 @ 79-82%)

Front Squat (50/8 60/8 70/8 75/8 (80-83/6)x6)

Deadlift (Work to 4×8 @ 79-82%)

Monday’s WOD 12.11.17

Monday’s WOD 12.11.17

Warm-up
Group Warm-Up
Deadlift (5-5-5-5-5)
*light to heavy
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
Buy In: 1000m Row
5 Deadlift 185/275
10 Box Jumps
5 DB Strict Press 35/50

Rx+… Strict HSPU

Monday’s WOD 12.11.17

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Deadlift (5-5-5-5-5)

*light to heavy

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

Buy In: 1000m Row

5 Deadlift 185/275

10 Box Jumps

5 DB Strict Press 35/50
Rx+… Strict HSPU