Wednesday’s WOD 01.22.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (No Measure)

EMOM 25:

Min 1 – 10/12 Calorie Bike

Min 2 – 20 V-Ups

Min 3 – 15 KB Sumo DL High Pull 53/70

Min 4 – 20 KB Goblet Step-Back Lunges

Min 5 – :45 Max KB Plank touches (on hands, don’t twist hips)
*KB placed arm’s distance in front of plank hold, alternate arms each touch.

Metcon (No Measure)

Accessory:

Coaches Choice!

Tuesday’s WOD 01.21.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Power Clean

3 Power Clean + 2 Hang Power Clean + 1 Squat Clean

*Work to a heavy of the complex. Hold on for all 6 reps, complex is unbroken.

Metcon (Time)

15-12-9

Hang Power Clean 65/95

Box Jump 20/24″

-directly into-

12-9-6

Hang Power Clean 95/135

Box Jump 24/30″

-directly into-

9-6-3

Hang Power Clean 125/185

Box Jump 30/36″
*Two 45# plates on 30″ for 36″

**3 Box Heights, adjust accordingly!

Monday’s WOD 01.20.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

1000m Row (Time)

Max Effort 1000m Row
*Rest 1:1 then..

500m Row (Time)

Max Effort 500m Row
*Rest 1:1 then..

1000m Row (Time)

Max Effort 1000m Row

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

6 Strict Pull-Ups

12 Hand Release Push-Ups

18 Sit-Ups

Sunday’s WOD 01.19.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (Time)

5 Rounds:

20 Medball Sit-Ups 14/20

15 Ring Rows

10 Toes to Bar
Rx+..

Feet Elevated Ring Rows

GHD Sit-Ups

RomWod

Saturday’s WOD 01.18.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Clean and Jerk

*Warm-up and build to a heavy set of, 1 Clean + 3 unbroken Jerks.

Metcon (Time)

In Teams of 2..

120 Wallballs 14/20

60 Clean & Jerk 65/95

120 Wallballs

40 Clean & Jerk
Rx+.. 95/135

Friday’s WOD 01.17.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Deadlift

*work to a heavy 2 rep weight.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

Max Calorie Bike

*Every 2 Minutes, 10 Burpees. Start with 10 Burpees.

-directly into-

AMRAP 10:

10 Box Jumps 20/24″

15 Deadlift 95/135
*add bike calories to reps for score

**half the class start on the Bike, half start on Box Jumps. Row ONLY as needed.

Thursday’s WOD 01.16.20

CrossFit Type 44 – CROSSFIT


Group Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

12 Ring Dips

18 DB Hang Power Clean 35/50

36 Lunges
*Two DB’s for Hang Clean

**Rx+.. 6 Ring Muscle-Up & 1 DB for Lunge

Metcon (No Measure)

Accessory:

3 Rounds:

20 Russian Twists

10 Tuck-Ups

Wednesday’s WOD 01.15.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Overhead Squat

1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat

*Build to a heavy of the complex

Metcon (AMRAP – Reps)

EMOM 4:

5 Strict Pull-ups then Max Reps Squat Snatch 65/95

-Rest 2-

EMOM 4:

5 Strict Pull-ups then Max Reps Squat Snatch 65/95
*Pull-ups should be unbroken; scale reps if needed.

Tuesday’s WOD 01.14.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (Time)

4 Rounds:

75 Double Under

450/500m Row

25 Hand Release Push-Ups

Metcon (No Measure)

Accessory:

3 Rounds:

25 Barbell Curls

25 Glute Bridges

Monday’s WOD 01.13.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Bench Press

*find a heavy single

Metcon (4 Rounds for reps)

Tabata 1 – Russian Swing 53/70

Tabata 2 – Air Squat

Tabata 3 – Toes to Bar

Tabata 4 – Slam Ball

-Rest 1 b/t Tabatas-
*Score is each round for reps

**Complete 8 rounds at each movement before rest. Then start next Tabata.