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

Friday’s WOD 06.15.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

Run 800m

10 Deadlifts

Run 600m

10 Deadlifts

Run 400m

10 Deadlifts

Run 200m

10 Deadlifts
75%-80% of your 1RM.

RomWod

Friday’s WOD 06.15.18

Friday’s WOD 06.15.18

Group Warm-up
Metcon (AMRAP – Rounds)
AMRAP 20

50 double under
100′ walking lunge
100′ bear crawl

RX+ = handstand walk for bear crawl

RomWod

Thursday’s WOD 06.14.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Front Rack Lunge

*build to a heavy each leg

*then 5×3 @ 70%

Metcon (Time)

20/30 calorie bike

then,

15-12-9

chest to bar pullup

overhead squat – 95/135#

Olympic Class tests CJ

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

Clean and Jerk (50/3 60/2 70/2 80/1 85/1 90/1… Max out)

Clean Pull (1-1-1-1-1-1 @ 100%)

Snatch (50/3/3 60/2/2 70/2/2 (80/1/1)x7)

Thursday’s WOD 06.14.18

Thursday’s WOD 06.14.18

Group Warm-up
Overhead Squat (5×5)
*all 5 sets at same weight
*goal is 75-80%+
Metcon (Time)
20/30 calorie bike
then,

15-12-9
chest to bar pullup
overhead squat – 95/135#

Wednesday’s WOD 06.13.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 35

400m run

3 rope climb

12 single DB hang clean & jerk – 35/50#

15 clapping push-up
*hang clean and jerk is 6 on each arm

Wednesday’s WOD 06.13.18

Wednesday’s WOD 06.13.18

Group Warm-up
Metcon (AMRAP – Rounds and Reps)
AMRAP 35

400m run
3 rope climb
12 single DB hang clean & jerk – 35/50#
15 clapping push-up

*hang clean and jerk is 6 on each arm

Tuesday’s WOD 06.12.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Reps)

10 1-minute rounds of:

10 lateral burpee over the bar

max reps power snatch
*105/155#

*rest 2 mins b/t rounds

*score is total power snatches

Olympic Class Tests SN

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 60/3 70/2 80/2 85/1 90/1… Max out)

Make smart jumps after 90%!!

Clean (50/3 60/3 70/3 80/2 (85-90/1)x3)

Push Press (50/3 60/2 70/2 80/1 (85/1)x4)

1 rep = 1 Push Press + 1 Jerk