Olympic Class

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 (82-92/2)x6)

Clean and Jerk (50/3 60/3 70/2 (80-90/1)x7)

Front Squat (3-5 Warm up sets then, 7×3@ 85-92)

Repeating last week. Try to complete all sets within the % range

Thursday’s WOD 10.11.18

Thursday’s WOD 10.11.18

Group Warm-up
Bench Press (10-8-6-4)
*Building in weight
Bent Over Row (4×10)
*warm up to a heavy 10 rep weight and complete all sets. Good form, no jerking.
Metcon (AMRAP – Rounds)
E3MOM: 6 Rounds
10 GHD Sit-ups/T2B
4 Hang Power Cleans 105/155
4 Shoulder to overhead
8 Burpees over the Bar

*1min Rest between rounds

Rx+: 135/185 and Bar Facing Burpees
Finish the work in under 3mins, the rest of that time is additional rest.

Thursday’s WOD 10.11.18

CrossFit Type 44, CrossFit Type 44 West – CrossFit Youth

Group Warm-up

Metcon (Time)

Death By: 20 reps MAX w/a partner

HR Push-ups

Metcon (Time)

Rowing Ladder: 100’s, 200’s, 300’s, 400’s & 500’s

*with a partner

Metcon (AMRAP – Rounds)

E3MOM:

10 Toes to Bar

4 Sumo Deadlift – KB

4 Upright Row – KB

8 Burpees

Wednesday’s WOD 10.10.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Weight)

Strength/Skill

Push x Pull

3 Rounds for Quality:

10 Single Arm KB Strict Press

10 KB Upright Row

10 Strict Dips

10 Single Arm Ring Row
Rx+.. weighted strict dips/elevated feet ring row

*KB strict press, handle down & bell up

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

20 Air Squats to Medball

15 Wallball Shots 14/20

8/10 Calories

Tuesday’s WOD 10.09.18

Tuesday’s WOD 10.09.18

Group Warm-up
Metcon (Time)
21-15-9
Pull-Up
Deadlift – 125/185#

then, after no rest,

15-12-9
Bar Muscle Up
Deadlift – 125/185#

RX+ = 155/225#
Metcon (Time)
Finisher!

2 ROUNDS

20 Tuck Ups
:30 Hollow Hold
20 Ab Mat Sit-ups
:30 Plank
-Rest as Needed b/t sets-

Olympic Class

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

Hang Snatch (50/3 60/3 70/2 (82-87/2)x7)

Clean and Jerk (50/3 60/3 70/2 (83-88/2)x7)

Back Squat (3-5 Warm up sets, then 5×5 @ 85-88%)

Tuesday’s WOD 10.09.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

21-15-9

Pull-Up

Deadlift – 125/185#

then, after no rest,

15-12-9

Bar Muscle Up

Deadlift – 125/185#
RX+ = 155/225#

Metcon (Time)

Finisher!

2 ROUNDS

20 Tuck Ups

:30 Hollow Hold

20 Ab Mat Sit-ups

:30 Plank

-Rest as Needed b/t sets-

Monday’s WOD 10.08.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Split Jerk (5-4-3-3-3)

*build in weight each set

Metcon (Time)

7 ROUNDS

40 double under

10 shoulder to OH – 65/95#
RX+ 85/115#