Sunday’s WOD 01.21.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm – up

Metcon (AMRAP – Rounds)

10min EMOM:

6 Pull-ups

8 Power Cleans – 95/135

Metcon (No Measure)

ROMWOD

Sunday’s WOD 01.21.18

Sunday’s WOD 01.21.18

Warm-up
Group Warm – up
Metcon (AMRAP – Rounds)
10min EMOM:
6 Pull-ups
8 Power Cleans – 95/135
Metcon
ROMWOD

Saturday!

CrossFit Type 44, CrossFit Type 44 West – Competitor

Metcon (Weight)

EMOM 5:

6 Hang Squat Cleans + 2 Push Jerks

5 Hang Squat Cleans + 3 Push Jerks

4 Hang Squat Cleans + 4 Push Jerks

3 Hang Squat Cleans + 5 Push Jerks

2 Hang Squat Cleans + 6 Push Jerks

Metcon (Time)

27-21-15-9-3

Power Clean – 85/115

Front Rack Lunges

S2O

Metcon (No Measure)

5 rounds of:

10 C2B Pull-ups

20 GHD Sit-ups
*rest as needed between sets, try to go unbroken with each exercise.

Saturday’s WOD 01.20.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Thruster (15-15-15-15)

*suggested start weight: empty bar (35/45) and add weight each set. Can you end at 95/135 or higher?

Metcon (Time)

7 Rounds:

10 Medball Cleans 14/20

10 Push Ups

Metcon (No Measure)

Accessory:

150 Calories on your favorite device of torture… row/bike/ski

Competitor for January 20, 2018

Saturday!

Metcon (Weight)
EMOM 5:
6 Hang Squat Cleans + 2 Push Jerks
5 Hang Squat Cleans + 3 Push Jerks
4 Hang Squat Cleans + 4 Push Jerks
3 Hang Squat Cleans + 5 Push Jerks
2 Hang Squat Cleans + 6 Push Jerks
Metcon
3 Rounds:
Max C2B
Metcon (Time)
27-21-15-9
Wall Balls
DB Snatch
Burpees Over DB

Saturday’s WOD 01.20.18

Saturday’s WOD 01.20.18

Warm-up
Group Warm-Up
Metcon (Time)
7 Rounds:
10 Medball Cleans 14/20
10 Push Ups

Friday’s WOD 01.19.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Push Press

*Work to a heavy single

Metcon (AMRAP – Rounds and Reps)

With a partner, AMRAP 21:

100 T2B

80 OH Squats 65/95

60 Burpees

40 Wall Ball Shots 14/20

Friday’s WOD 01.19.18

Friday’s WOD 01.19.18

Warm-up
Group Warm-Up
Push Press (Weight)
*Work to a heavy single
Metcon (AMRAP – Rounds and Reps)
With a partner, AMRAP 21:
100 T2B
80 OH Squats 65/95
60 Burpees
40 Wall Ball Shots 14/20

Thursday’s WOD 01.18.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Back Squat

50/5

60/5

70/5

75/5

80/5 x 3

Metcon (Time)

5 Rounds:

30 Russian Swings 24/32

50 Double Unders

30 Sit-Ups
Rx+.. GHD Sit-Ups

Thursday’s WOD 01.18.18

Thursday’s WOD 01.18.18

Warm-up
Group Warm-Up
Back Squat (Weight)
50/5
60/5
70/5
75/5
80/5 x 3
Metcon (Time)
5 Rounds:
30 Russian Swings 24/32
50 Double Unders
30 Sit-Ups

Rx+.. GHD Sit-Ups