Monday’s WOD 07.15.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Squat Snatch

*work to a heavy single

Metcon (Time)

10 Rounds:

3 Power Snatch

5 Toes to Bar

7 Air Squat
*80-85% of today’s Squat Snatch

Sunday’s WOD 7.14.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

For Time:

12/15 Calories

5 Sandbag Clean

12/15 Calories

4 Sandbag Clean

12/15 Calories

3 Sandbag Clean

12/15 Calories

2 Sandbag Clean

12/15 Calories

1 Sandbag Clean

RomWod

Saturday’s WOD 07.13.19

Announcements

No 9AM Class at West!
All WestSiders are encouraged to go to East; 8AM or 9AM!

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds and Reps)

With a Partner:

AMRAP 25:

50 Calories

80 Alt. DB Snatch 35/50

400M Run *200 ea. Relay Style

50 Calories

80 DB OHS

400M Run *200 ea. Relay Style
*One person working at a time

Friday’s WOD 07.12.19

Announcements

No 9AM Class at West!
All WestSiders are encouraged to go to East; 8AM or 9AM!

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Split Jerk (12×2)

*Complete 12×2 @65%

Metcon (Time)

30-20-10

KB Swing 35/53

10-20-30

Toes to Bar
Rx+… 53/70

*Scaling Options:

Strict Hanging Leg Raises

V-Ups (controlled)

Weighted Hanging Knee Ups

Metcon (No Measure)

Accessory:

Coaches Choice!

Thursday’s WOD 07.11.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

400M Run

10 Deadlift 155/225

500M Row

10 Deadlift
*Run/Row are each 1 rep

Metcon (No Measure)

Accessory:

15 Turkish Get-Up Ea.

50 KB Side Bend Ea.

100M KB OH Walk Ea.
*TGU should be light-ish

Wednesday’s WOD 07.10.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Power Clean (20×1)

*Complete all sets between 70-80%

**Rest :30 between attempts

Metcon (AMRAP – Rounds)

EMOM 15:

Min 1 – 12 Hang Power Clean 75/115

Min 2 – 10-15 Burpee

Min 3 – 10 Weighted Step-Ups w/ 1 DB 35/50
*Pick a number for burpees that challenges you & stick to it!

Tuesday’s WOD 07.09.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Bench Press (6×5)

70%

Metcon (Time)

30 Pull-Up

30 Wallball 14/20

20 C2B Pull-Up

30 Wallball

10 BMU or RMU

30 Wallball
*If you don’t have all 3 movements, please change your pull-up variation get HARDER as you move to less reps.

Metcon (No Measure)

100 Banded Push Downs

100 Banded Tear aparts

Monday’s WOD 07.08.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Front Squat (Build to a heavy single)

*Try for a PR – 1# PR is still a PR!

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Metcon (No Measure)

Accessory:

100 Elevated Hip Bridges

Sunday’s WOD 07.07.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (3 Rounds for reps)

3 Rounds:

Min 1: Power Snatch 55/75

Min 2: Ab Mat Sit-Ups

Min 3: Calories

Min 4: Toes to Bar

Min 5: SDHP 55/75

Min 6: Rest

RomWod

Saturday’s WOD 07.06.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

With a Partner:

400m Run

60 C2B Pull-Up

400m Run

90 Push-Up

400m Run

150 Walking Lunge

400m Run

60 HSPU

400m Run

20 Muscle-Ups

400m Run
*Run w/ partner