Monday’s WOD 10.15.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Back Squat

In 12 mins, build to a heavy 1 1/4 squat

Metcon (Time)

For Time:

800m Run

40 DB Front Squat 35/50

30 Devils Press

20 DB Front Squat

10 Devils Press

800m Run
*18min timecap

Metcon (No Measure)

Accessory

3 Rounds:

1min Plank

20 Banded Goodmonrning

-then-

100 Glute Bridges

Monday’s WOD 10.15.18

Monday’s WOD 10.15.18

Group Warm-up
Back Squat (6-6-6-6)
*building in weight
Metcon (Time)
For Time:
50 Calories
40 DB Front Squat
30 Burpees
20 T2B
10 Strict HSPU

Sunday’s WOD 10.14.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

200m Run

10 Kettlebell Swings 16/24

15 Air Squats

RomWod

Olympic Class Clean and Jerk development day

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

Front Squat (50/5 60/4 70/3 80/2 (90-93/1)x5)

Power Clean (TALL CLEAN: 30/3 35/3 40/3 45/3)

Power Clean (50/3 55/3 60/3 (65/3)x3)

Clean (70/2 75/2 80/1 (85/1)x3)

Saturday’s WOD 10.13.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

Row/Bike 40 Calories

then,

5 rounds for time of:

10 SDHP – 65/95#

:30 chin-over-bar hold

10 DB Snatch(ea arm) – 35/50#

:60 plank hold

then,

Run 400m

Saturday’s WOD 10.13.18

Saturday’s WOD 10.13.18

Group Warm-up
Metcon (Time)
Row/Bike 40 Calories

then,

5 rounds for time of:
10 SDHP – 65/95#
:30 chin-over-bar hold
10 DB Snatch(ea arm) – 35/50#
:60 plank hold

then,

Run 400m

Friday’s WOD 10.12.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

Partner 1: 200m Run

Partner 2: Plank Hold

-switch-

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

50 Double Unders

21 Box Jumps 20/24

15 OH Walking Lunges w/ Plate 25/45

Friday’s WOD 10.12.18

Friday’s WOD 10.12.18

Group Warm-up
Metcon (Time)
50 Box Jumps
-directly into-
5 Rounds:
20 OH Lunges 25/45
15
-directly into-
50 Box Jumps

Thursday’s WOD 10.11.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Bench Press (10-8-6-4)

*Building in weight

Bent Over Row (4×10)

*warm up to a heavy 10 rep weight and complete all sets. Good form, no jerking.

Metcon (AMRAP – Rounds)

E3MOM: 6 Rounds

10 Toes to Bar

4 Hang Power Cleans 105/155

4 Shoulder to Overhead

8 Burpees Over the Bar
Rx+.. GHD Sit-Up, 135/185, & Bar Facing Burpees