Friday’s WOD 06.01.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Metcon (Time)

“Karelen”

3 rounds of:

400m run

50 wallball – 14/20#

21 kb swings – 35/53#

12 pullup

Metcon (No Measure)

Accessory:

3 rounds of:

10 rower pike ups

10 zottman curls

Friday’s WOD 06.01.18

Friday’s WOD 06.01.18

Metcon (Time)
"Karelen"

3 rounds of:

400m run
50 wallball – 14/20#
21 kb swings – 35/53#
12 pullup

Metcon
Accessory:

3 rounds of:
10 rower pike ups
10 zottman curls

Olympic Lifting for May 31, 2018

Olympic Class DLS Week 6 D2

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 60/3 70/3 80/2 (90/1)x3)
Clean and Jerk (50/3 60/3 70/3 80/2 (90/1)x3)
Front Squat (Work up to (80/2) x6)
Focus on speed and mechanics!

Thursday’s WOD 05.31.18

Thursday’s WOD 05.31.18

Group Warm-up
Deadlift (E2MOM x 10 min – 5 DL)
Do all 5 sets at the same weight.
Metcon (Time)
3 rounds of:

15 deadlift – 155/225
15 knee to elbow

Olympic Class DLS Week 6 D2

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 60/3 70/3 80/2 (90/1)x3)

Clean and Jerk (50/3 60/3 70/3 80/2 (90/1)x3)

Front Squat (Work up to (80/2) x6)

Focus on speed and mechanics!

Thursday’s WOD 05.31.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Deadlift (E2MOM x 10 min – 5 DL)

Do all 5 sets at the same weight.

Metcon (Time)

3 rounds of:

15 deadlift – 155/225

15 knee to elbow

Metcon (No Measure)

Accessory:

3 Rounds:

20 Med Ball Twist 14/20

15 Back Extension

1 Min Plank

Wednesday’s WOD 05.30.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Squat Clean Thruster (Build to a heavy single. )

Metcon (Time)

Buy In:

30 Box Jump Overs 24/30″

then,

50 Double Under

400m Farmer Carry – 35/53#

100 Double Under

200m Farmer Carry – 53/70#

150 Double Under

Buy Out:

30 Box Jump Overs 24/30″
*KB or DB in each hand

Wednesday’s WOD 05.30.18

Wednesday’s WOD 05.30.18

Group Warm-up
Squat Clean Thruster (Build to a heavy single. )
Metcon (Time)
50 Double Under
400m Farmer Carry – 35/53#
100 Double Under
200m Farmer Carry – 53/70#
150 Double Under

*KB or DB in each hand

Tuesday’s WOD 05.29.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Reps)

In Teams of 3:

AMRAP 21

Min 1: Row Calories

Min 2: Situps

Min 3: Russian KB Swing – 53/70#
*1 rower per team/players start at different stations

*40 sec on/20 sec off each minute

*score is total team reps

RomWod


Shout out to all our members who completed this grueling workout!