Thursday’s WOD 12.14.17

Thursday’s WOD 12.14.17

Warm-up
Group Warm-Up
Max Height Box Jump (Distance)
Max Height Box Jump

*One step
Metcon (Time)
8 Rounds:
10 Shoulder 2 Overhead 75/115
20 Double Unders
10 Toes 2 Bar

*15min timecap
Metcon
Accessory:
5×5 Weighted Push-Up
then..
3×10 Barbell Upright Row
*control decent
3×20 Hammer Curls
4x25ea Banded Oblique Twists

Wednesday’s WOD 12.13.17

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Split Jerk (*Heavy Single)

70/3

80/3

85/1

90/1

95/1

100+/1

Metcon (Time)

100 Wallballs 14/20

*EMOM 5 Burpees
*15min Timecap

Wednesday’s WOD 12.13.17

Wednesday’s WOD 12.13.17

Warm-up
Group Warm-Up
Split Jerk (*Heavy Single)
70/3
80/3
85/1
90/1
95/1
100+/1
Metcon (Time)
100 Wallballs 14/20
*EMOM 5 Burpees

*15min Timecap

Tuesday’s WOD 12.12.17

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Metcon (AMRAP – Reps)

Tabata: Air Squat & Hollow/Arch Hang
*4 rounds each movement, alternating. 8 rounds total.

Front Squat (6 max rep)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

4 Strict Pull-Ups

50 Lunges

4 Strict Pull-Ups

8 Power Cleans 95/135
Rx+.. Bar MU

*NO bands on pull-ups

Tuesday’s WOD 12.12.17

Tuesday’s WOD 12.12.17

Warm-up
Group Warm-Up
Metcon (AMRAP – Reps)
Tabata: Air Squat & Hollow/Arch Hang

*4 rounds each movement, alternating. 8 rounds total.
Front Squat (6 max rep)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
4 Strict Pull-Ups
50 Lunges
4 Strict Pull-Ups
8 Power Cleans

Rx+.. Bar MU
*NO bands on pull-ups

Power Volume W3D1

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 Pass Throughs

PVC Good Mornings

Power Snatch (50/3 60/3 70/3 75/3 (80/3)x5)

Shoulder Press (Work to 4×10 @ 79-82%)

Front Squat (50/8 60/8 70/8 75/8 (80-83/6)x6)

Deadlift (Work to 4×8 @ 79-82%)

Monday’s WOD 12.11.17

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Deadlift (5-5-5-5-5)

*light to heavy

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

Buy In: 1000m Row

5 Deadlift 185/275

10 Box Jumps

5 DB Strict Press 35/50
Rx+… Strict HSPU

Monday’s WOD 12.11.17

Monday’s WOD 12.11.17

Warm-up
Group Warm-Up
Deadlift (5-5-5-5-5)
*light to heavy
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
Buy In: 1000m Row
5 Deadlift 185/275
10 Box Jumps
5 DB Strict Press 35/50

Rx+… Strict HSPU

Sunday’s WOD 12.10.17

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

GROUP WARM UP:

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 Toes 2 Bar

15 Goblet Squats – 16/24

20 Double Unders
Rx +

24/32

Metcon (No Measure)

ROMWOD

Sunday’s WOD 12.10.17

Sunday’s WOD 12.10.17

Warm-up
GROUP WARM UP:
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
10 Toes 2 Bar
15 Goblet Squats – 16/24
20 Double Unders

Rx +
24/32
Metcon
ROMWOD