Wednesday’s WOD 08.01.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Olympic Lifting Total (Total Weight)

Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

8 american kb swings -35/53#

8 goblet squats

8 lunges w/ kb

*alternate lunges between front rack hold and overhead hold, every other round

Wednesday’s WOD 08.01.18

Wednesday’s WOD 08.01.18

Group Warm-up
Olympic Lifting Total (Total Weight)
Metcon (AMRAP – Rounds and Reps)
AMRAP 6

8 american kb swings -35/53#
8 goblet squats
8 lunges w/ kb

*alternate lunges between front rack hold and overhead hold, every other round

Tuesday’s WOD 07.31.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

2k Row (Time)

Max Effort 2k Row
*rest 5 minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

1 turkish getup (ea side) – 53/70#

100m single arm farmer carry – 53/70#

50′ handstand walk
*completed farmery carry = 1 rep

*coach will separate class in 2 groups with one group rowing first and then AMRAP, other group AMRAP first then row, both with 5 minutes rest between

Tuesday’s WOD 07.31.18

Tuesday’s WOD 07.31.18

Group Warm-up
2k Row (Time)
Max Effort 2k Row

*rest 5 minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 15

1 turkish getup (ea side) – 53/70#
100m single arm farmer carry – 53/70#
50′ handstand walk

*completed farmery carry = 1 rep
*coach will separate class in 2 groups with one group rowing first and then AMRAP, other group AMRAP first then row, both with 5 minutes rest between

Explosive Sports Performance for July 31, 2018

OOA

Group Warm-up
Marston (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 minutes of:

1 deadlift – 285/405#
10 toe to bar
15 bar facing burpee

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. 


Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

*scale the deadlift to 85-90% of 1rm, as able.

RomWod

Olympic Class Dials in their technique

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

Muscle Snatch (5×3, start with a bar)

Snatch (50/3 60/3 70/3 80/2 (85-90/1)x6)

Muscle Clean (5×3, Start with a bar)

Tall Clean

Clean and Jerk (50/3 60/3 70/2 80/2 (85-90/1)x5)

Back Squat (50/5 60/4 70/3 80/2 (85-90/2)x5)

OOA

CrossFit Type 44 – Explosive Sports Performance

Group Warm-up

Marston (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

1 deadlift – 285/405#

10 toe to bar

15 bar facing burpee
Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. 


Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

*scale the deadlift to 85-90% of 1rm, as able.

RomWod

Monday’s WOD 07.30.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Marston (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

1 deadlift – 285/405#

10 toe to bar

15 bar facing burpee
Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. 


Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

*scale the deadlift to 85-90% of 1rm, as able.

RomWod