Friday’s WOD 03.15.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Reps)

6 Rounds:

Min 1: Shuttle Run

Min 2: V-Ups

Min 3: Cal Row/Bike

Min 4: Rest
*1 minute at each station

RomWod

Thursday’s WOD 03.14.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Back Squat (6-5-4-3-2-1)

*increasing weight

Metcon (AMRAP – Rounds)

EMOM 10:

Min 1 – 1-4 Bar Muscle Ups

Min 2 – 100′ Farmer Carry/Sandbag Carry
*4 minute rest between EMOM’s

Metcon (AMRAP – Rounds)

EMOM 10:

Min 1 – 5-8 Strict Ring Dips

Min 2 – 1-2 Rope Climbs
Rx+.. weighted dips, legless rope climb

Wednesday’s WOD 03.13.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Power Snatch

Week 3

Barbell Cycling

6×4 @ 60-65%

*Complete ALL sets at the same weight, unbroken.

Metcon (AMRAP – Reps)

AMRAP 17:

100 Double Under

80 Wallball 14/20

60 Box Jump 20/24″

40 Hang Clean 65/95

20 C2B Pull-Up
*1 round is 300 reps

Tuesday’s WOD 03.12.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Bench Press (5×10)

60-65%

*Choose weakest grip

Metcon (Time)

30-20-10

KB OHS 35/50

Toes to Bar
Rx+.. 50/70

Scale: straight leg raises, work on kipping and getting legs as high as possible

Metcon (No Measure)

Complete Not For Time:

3 Rounds:

8 DB Curl + Press

5 Weighted Push up

15 ea. Side Plank Hip Bridge

Monday’s WOD 03.11.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
*In 15 Min build to a heavy for the complex

Metcon (Time)

5 Rounds:

10 Deadlifts 155/225

10 Burpee Over Bar
Rx+.. 185/275

Metcon (No Measure)

Complete 50 Heavy Band Goodmorning

Sunday’s WOD 03.10.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (4 Rounds for reps)

In 3 minutes complete 3 rounds of :

10 Backsquat @35/45

10 Behind the Neck Push Press

Remaining Time Max Bar Over Burpee

-Rest 1 Min-

Complete a Total of 4 sets
Curtosy Of AmrapMentality (Jason Khalipa)

RomWod

Saturday’s WOD 03.09.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Metcon (No Measure)

Accessory:

3 Rounds:

15 Ab-wheel (barbell)

15 Banded Goodmorning

15 Tear Aparts

Friday’s WOD 03.08.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

21-15-9

Deadlift 95/135

Front Squat

AbMat Sit Up w/ Plate 15/25

-Rest 3-

9-15-21

Deadlift 95/135

Front Squat

AbMat Sit Up w/ Plate

RomWod

Thursday’s WOD 03.07.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Reps)

AMRAP 13:

Team of 2

100 Cleans 95/135

75 Push Jerks 85/125

50 Thrusters 75/105

Max Reps Wallball 14/20
Rx+.. 125/185, 105/155, 95/135

*One person working at a time

**Try working out with someone new!

Metcon (No Measure)

Skill Work

EMOM 12:

Examples:

Muscle ups (2-4 MU Each Minute)

HSPU (5-7 Strict/kipping)

Deficit HSPU (3-5)

Ring Dips (5-8)

Pull Ups/C2B (5-10)

Pistols (6-10 Total)
*Pick a weakness, or 2 to alternate. Perform low reps as perfectly as possible.

*Some of these movements could show up in the CrossFit Open workout. It is okay to work on those movements but do not over-do them or tear your hands!

Wednesday’s WOD 03.06.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Power Snatch

Week 2

Barbell Cycling

6×6 @ 55-60%

*Complete ALL sets at the same weight!

Metcon (Calories)

5 Rounds:

2:30 on 2:30 off

Max effort Row/Bike/Ski

*Pick Your Poison*
Score It total calories in all 5 Sets. Go All in. No sandbagging. Make it hurt!