Olympic Lifting for March 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
Split Jerk (50/3 60/3 70/2 80/2 85/1 (90/1)x4)
Clean Pull (warm up to 5×4 @ 75-90%)
Pause at 1"
Pause at mid shin
Pause below knee
Front Squat (50/5 60/4 70/3 (75/3)x5)
5 Sec pause on 1st and 2nd reps
Pause as long as possible for 3rd rep

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

Split Jerk (50/3 60/3 70/2 80/2 85/1 (90/1)x4)

Clean Pull (warm up to 5×4 @ 75-90%)

Pause at 1″

Pause at mid shin

Pause below knee

Front Squat (50/5 60/4 70/3 (75/3)x5)

5 Sec pause on 1st and 2nd reps

Pause as long as possible for 3rd rep

Thursday’s WOD 03.01.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 Air Squats

20 DB Seated Strict Press

10 Deadlifts 155/225
Rx+… HSPU

Clean and Jerk

*work to 75% and complete 6×3

Wednesday’s WOD 02.28.18

Wednesday’s WOD 02.28.18

Warm-up
GROUP WARM UP:
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row

Wednesday’s WOD 02.28.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

GROUP WARM UP:

Max Height Box Jump (Distance)

Max Height Box Jump

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row
**Either or, not both WOD’s!

Metcon (AMRAP – Reps)

AMRAP 2:

10 Power Cleans 65/95

5 Front Rack Lunges

Max Burpee Box Jumps

Rest 2 Min

AMRAP 3:

15 Power Cleans 65/95

10 Front Rack Lunges

Max Burpee Box Jumps

Rest 2 Min

AMRAP 4:

20 Power Cleans 65/95

15 Front Rack Lunges

Max Burpee Box Jumps

Rest 2 Min

AMRAP 5:

25 Power Cleans 65/95

20 Front Rack Lunges

Max Burpee Box Jumps

Olympic Lifting for February 27, 2018

Olympic Class

Snatch (50/3 60/3 70/2 80/2 (85/1)x4 90/1)
Snatch Pull (5×4 @ 70-90%)
Pause at 1"
Pause at mid shin
Pause below knee
Back Squat (50/5 60/4 70/3 (75/3)x5)
5 Sec pause on 1st and 2nd reps
Pause as long as possible for 3rd rep

Olympic Class

CrossFit Type 44 – Olympic Lifting Strength & Technique Class

Snatch (50/3 60/3 70/2 80/2 (85/1)x4 90/1)

Snatch Pull (5×4 @ 70-90%)

Pause at 1″

Pause at mid shin

Pause below knee

Back Squat (50/5 60/4 70/3 (75/3)x5)

5 Sec pause on 1st and 2nd reps

Pause as long as possible for 3rd rep

Tuesday’s WOD 02.27.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

GROUP WARM UP:

Push Jerk

Work to a 3RM

Metcon (Time)

7 Rounds:

1 Rope Climb

10 Wallball Shots 14/20

15 American Swings 16/24

20 Double Unders