Thursday’s WOD 12.06.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Weight)

EMOM 20:

5 Wallballs 14/20

1 Squat Snatch
*add weight 20 times!

*score is ending weight

*if fail the weight in a minute, drop down to previous made lift and finish the emom

RomWod (No Measure)

Wednesday’s WOD 12.05.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Max Height Box Jump (Distance)

Max Height Box Jump
*one step

Metcon (Time)

500m Row

40 Box Jump Overs 20/24″

30 Goblet Squats 16/24kg

20 Toes 2 Bar

30 Goblet Squats

40 Box Jump Overs

500m Row

Tuesday’s WOD 12.04.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Split Jerk (3-3-3-3-3)

Increase weight on each set.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

60 Double Unders

30 American Swings 16/24

15 Burpees to plate 25/45

Monday’s WOD 12.03.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Pick up where you left off. Score is total completed rounds.

Metcon (No Measure)

Accessory:

3 Rounds:

10 Hammer Curl

15 GHD Sit-Ups

20 Banded Tricep Extensions

Sunday’s WOD 12.02.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

20 Russian KB Swings 53/70

20 Toes to Bar

20 Back Rack Lunge 65/95

RomWod (No Measure)

Saturday’s WOD 12.01.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

With a partner:

300 Calories

200 Wallballs 14/20

100 Burpees
*one person works at a time

Friday’s WOD 11.30.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Thursday’s WOD 11.29.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

30-20-10

DB Snatch – 35/50

60-40-20

Sit-ups

Metcon (No Measure)

ACCESSORY:

3 Rounds of…

Banded Oblique Crunches – 30 reps

Metcon (No Measure)

RomWod

Wednesday’s WOD 11.28.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

5k Row (Time)

Max Effort 5k Row
*Partner 5k

**While partner is rowing partner holds barbell in front rack 65/95

Metcon (No Measure)

3 Rounds:

8 DB Rows

12 Seated DB Press

16 Banded Goodmorning
*rows without a bench

RomWod

Tuesday’s WOD 11.27.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Snatch Pull + Hang Power Snatch + Squat Snatch

*Work to a heavy single of the complex

Metcon (Time)

2 Rounds:

21 Deadlift 155/225

15 American Swings 16/24

9 Toes to Bar

Metcon (No Measure)

Accessory:

3 Rounds:

20 Banded Hamstring Curls

20 V-Ups