Thursday’s WOD 02.01.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Metcon (AMRAP – Rounds)

EMOM 8:

10 Deadlifts 95/135

*Take 7 minutes to warm-up, 4×5 lighter weight
*Unbroken all sets

Rx+… 155/225

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

AMRAP 20:

100 Russian Swings 53/70

50 Double Unders (Each)

100 Box Jump Overs 24/30
*One partner works at a time

Thursday’s WOD 02.01.18

Thursday’s WOD 02.01.18

Warm-up
Group Warm-Up
Metcon (AMRAP – Rounds)
EMOM 8:
10 Deadlifts 95/135
*Take 7 minutes to warm-up, 4×5 lighter weight

*Unbroken all sets
Rx+… 155/225
Metcon (AMRAP – Rounds and Reps)
Teams of 2:
AMRAP 20:
100 Russian Swings 53/70
50 Double Unders (Each)
100 Box Jump Overs 24/30

*One partner works at a time

Olympic Lifting for February 1, 2018

Olympic class

Olympic Dynamic Warm-up (Time)
Walking Hamstring Stretch LOB
Sampson Stretch LOB
Walking Groin Stretch LOB
High Knees LOB
Butt Kickers LOB
PVC Good Mornings
PVC Pass Throughs
Small Arm Circles 10 each direction
Large Arm Circles 10 each direction
1x Crossover Symmetry Protocol
Back Squat (work to 5×7 @ 75% + 30#)
Snatch (50/3 60/3 70/2 80/2 85/1 90/1… Heavy one)
Front Squat (work to 4×9 @ 70% + 30#)

Olympic class

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 Good Mornings

PVC Pass Throughs

Small Arm Circles 10 each direction

Large Arm Circles 10 each direction

1x Crossover Symmetry Protocol

Back Squat (work to 5×7 @ 75% + 30#)

Snatch (50/3 60/3 70/2 80/2 85/1 90/1… Heavy one)

Front Squat (work to 4×9 @ 70% + 30#)

Wednesday’s WOD 01.31.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Turkish Get Up (5×3)

*3 in a row, each arm

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Metcon (No Measure)

Accessory:

16 Rounds, Alternating:

:20 on :20 off

L-sit

HS Hold

Wednesday’s WOD 01.31.18

Wednesday’s WOD 01.31.18

Warm-up
Group Warm-Up
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
40 Air Squats

Metcon (AMRAP – Rounds and Reps)
10 Box Jumps
15 DB OH Squats 35/50
20
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

Olympic Class

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 Good Mornings

PVC Pass Throughs

Small Arm Circles 10 each direction

Large Arm Circles 10 each direction

1x Crossover Symmetry Protocol

Back Squat (Work to 7×5 @ 80% + 20#)

Clean and Jerk (50/2/2/2 60/1/2/2 70/2/2 80/1 (85/1)x5)

-Add weight after each made rep.

Front Squat (Work to 10×3 @ 85% +20#)

Olympic Lifting for January 30, 2018

Olympic Class

Olympic Dynamic Warm-up (Time)
Walking Hamstring Stretch LOB
Sampson Stretch LOB
Walking Groin Stretch LOB
High Knees LOB
Butt Kickers LOB
PVC Good Mornings
PVC Pass Throughs
Small Arm Circles 10 each direction
Large Arm Circles 10 each direction
1x Crossover Symmetry Protocol
Back Squat (Work to 7×5 @ 80% + 20#)
Clean and Jerk (50/2/2/2 60/1/2/2 70/2/2 80/1 (85/1)x5)
-Add weight after each made rep.
Front Squat (Work to 10×3 @ 85% +20#)

TUESDAY’S WOD 01.30.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

GROUP WARM UP:

Split Jerk

50/3

60/3

70/3

75/2

80/2

85/2

90/1

95/1

MEx1

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
5min CAP

Metcon (Time)

30-20-10

Double Unders

Push-ups

Sit-ups
Rx+:

HSPU’s

GHD Sit-ups

TUESDAY’S WOD 01.30.18

TUESDAY’S WOD 01.30.18

Warm-up
GROUP WARM UP:
Split Jerk (Weight)
50/3
60/3
70/3
75/2
80/2
85/2
90/1
95/1
MEx1
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

5min CAP
Metcon (Time)
30-20-10
Double Unders
Push-ups
Sit-ups

Rx+:
HSPU’s
GHD Sit-ups