Wednesday’s WOD 02.21.18

Wednesday’s WOD 02.21.18

Warm-up
GROUP WARM UP:
Push Jerk (Weight)
*work to a heavy 5 rep (75-80%) then complete 3×5
** no split**
Metcon (AMRAP – Rounds and Reps)
AMRAP 12: 100 DU Buy-in…..
10 G2O – 95/135
8 Box Jumps

Tuesday’s WOD 02.20.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

GROUP WARM UP:

Floor Press (9×3)

Metcon (Time)

100 Shoulder to Overhead – 75/115
*Everytime you break or stop moving the bar (no rest) do 10 Bar Facing Burpees.

Metcon (No Measure)

Accessory:

3×20 Rear Flys

3×20 DB Side Bend

3×8 Strict Pull-ups

Tuesday’s WOD 02.20.18

Tuesday’s WOD 02.20.18

Warm-up
GROUP WARM UP:
Push Jerk (Weight)
*work to a heavy 5 rep (75-80%) then complete 3×5
** no split**
Metcon (AMRAP – Rounds and Reps)
AMRAP 12: 100 DU Buy-in…..
10 G2O – 95/135
8 Box Jumps

Olympic Lifting for February 20, 2018

Olympic Class Deload for the open

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
Snatch (50/3/3 60/3/3 70/3/3 (80/2/2)x6)
Hang snatch /Snatch
Clean and Jerk (50/3/3/3 60/3/3/3 70/2/2/2 (75/2/2/2)x4)
Clean/ FS / Power Jerk
Clean Pull (5×3 @ 90%)
Front Squat (50/5 60/4 (65-75/3)x5)
5sec pause 1st rep in bottom
1 and a half squats for the last two reps

Olympic Class Deload for the open

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

Snatch (50/3/3 60/3/3 70/3/3 (80/2/2)x6)

Hang snatch /Snatch

Clean and Jerk (50/3/3/3 60/3/3/3 70/2/2/2 (75/2/2/2)x4)

Clean/ FS / Power Jerk

Clean Pull (5×3 @ 90%)

Front Squat (50/5 60/4 (65-75/3)x5)

5sec pause 1st rep in bottom

1 and a half squats for the last two reps

CrossFit Youth for February 19, 2018

Youth CrossFit

Metcon (Time)
30 Calories
100 Jump Rope
30 Toes-2-Bar
80 Air Squats
30 Toes-2-Bar
100 Jump Rope
30 Burpees
Metcon (Time)
Three Rounds of: (each)
40 Overhead Lunges
* partner holds a plank!
Metcon (Time)
Max Wall Sit!

Monday’s WOD 02.19.18

Monday’s WOD 02.19.18

Warm-up
GROUP WARM UP:
Front Squat (Weight)
Work to 90%, then complete 3×1 @ 90%
Metcon (Time)
30 Calorie Row
60 Double Unders
30 Toes 2 Bar
60 Wall Ball Shots 14/20
30 Toes 2 Bar
60 Double Unders
30 Calorie Row
Metcon
Accessory:
5 Rounds:
:30 Bar Hang
Rest 1 Minute

Youth CrossFit

CrossFit Type 44 – CrossFit Youth

Metcon (Time)

30 Calories

100 Jump Rope

30 Toes-2-Bar

80 Air Squats

30 Toes-2-Bar

100 Jump Rope

30 Burpees

Metcon (Time)

Three Rounds of: (each)

40 Overhead Lunges

* partner holds a plank!

Metcon (Time)

Max Wall Sit!

Monday’s WOD 02.19.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

GROUP WARM UP:

Front Squat

Work to 90%, then complete 3×1 @ 90%

Metcon (Time)

30 Calorie Row

60 Double Unders

30 Toes 2 Bar

60 Wall Ball Shots 14/20

30 Toes 2 Bar

60 Double Unders

30 Calorie Row

Metcon (No Measure)

Accessory:

5 Rounds:

:30 Bar Hang

Rest 1 Minute