Wednesday’s WOD 06.20.18

Wednesday’s WOD 06.20.18

Warm-up
Group Warm-Up
Floor Press (4×10)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
200m Run
8 American KB Swing 24/53
8 Toes 2 Bar

Wednesday’s WOD 06.20.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Floor Press (4×10)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

200m Run

8 American KB Swing 24/53

8 Toes 2 Bar

Tuesday’s WOD 06.19.18

Tuesday’s WOD 06.19.18

Warm-up
Group Warm-Up
Squat Clean (Weight)
Build to a Heavy Clean in 12 min
Metcon (Time)
20 Rounds:
1 Squat Clean @85% *of today’s max
3 Strict HSPU
5 Box Jump 20/24
*25min TimeCap

*Scale…5 push ups
**Kipping HSPU would be a scale not Rx

Tuesday’s WOD 06.19.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Squat Clean

Build to a Heavy Clean in 12 min

Metcon (Time)

20 Rounds:

1 Squat Clean @85% *of today’s max

3 Strict HSPU

5 Box Jump 20/24

*25min TimeCap
*Scale…5 push ups

**Kipping HSPU would be a scale not Rx

The Olympic Class Starts a new block

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 (50/3/3 60/3/3 (70/2/2)x7)

%/ HBK Snatch/ Snatch

Snatch Pull (80% 5×3)

Push Jerk (50/2/2 60/2/2 70/1/1 (75/1/1)x8)

%/Power jerk/ Split jerk

Front Squat (50/8 60/8 (75/8)x4)

Monday’s WOD 06.18.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Back Squat (7×4)

Complete all sets at 75-80%

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

20 Wallball Shots 14/20

10 Burpee to Plate 25/45

20 Pull-Ups

10 Burpee to Plate

*Rx+… C2B Pull-Up
**Rx Burpee.. 2 feet back, 2 foot jump, hips open on plate.

Monday’s WOD 06.18.18

Monday’s WOD 06.18.18

Warm-up
Group Warm-Up
Back Squat (7×4)
Complete all sets at 75-80%
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
20 Wallball Shots 14/20
10 Burpee to Plate 25/45
20 Pull-Ups
10 Burpee to Plate
*Rx+… C2B Pull-Up

**Rx Burpee.. 2 feet back, 2 foot jump, hips open on plate.

Sunday’s WOD 06.17.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

Buy-in: 100 Single Unders

Then 21-15-9 of:

Calories on the Bike

DB Snatches 35/50

Burpees

Buy-out: 100 Single Unders

RomWod

Saturday’s WOD 06.16.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

Teams of 2, For Time

60/90 – Calorie Bike or Row

60 Box Jump Overs – 20/24″

60 Power Cleans – 75/115#

60 Toes to Bar

60 Push Jerks – 75/115#

60 Box Jump Overs – 20/24″

60/90 Calorie Bike or Row

60 Box Jump Overs – 20/24″

60 Power Cleans – 65/95#

60 Toes to Bar

60 Push Jerks – 65/95#

60 Box Jump Overs – 20/24″

60/90 Calorie Bike or Row
*30 min cap