Monday’s WOD 08.13.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

21-18-15-12-9

Air Squat

American KB swing – 16/35#

*30 single unders after each set

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
*choose a bench press weight and pullup variant that allows for at least 10 reps each attempt.

*This workout is Not For Time. You can rest as much as you like between rounds AND between the bench press and pull-ups. Kipping allowed on the pullups.

Sunday’s WOD 08.12.18

Sunday’s WOD 08.12.18

Group Warm-up
Metcon (Time)
For time:

Row 1,000 meters
50 DB Push Press – 20/35#
Row 750 meters
35 DB Push Press
Row 500 meters
20 DB Push Press

RomWod

Sunday’s WOD 08.12.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

For time:

Row 1,000 meters

50 DB Push Press – 20/35#

Row 750 meters

35 DB Push Press

Row 500 meters

20 DB Push Press

RomWod

Saturday’s WOD 08.11.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 T2B

6 power snatch – 65/95#

9 jumping lunge
*rest 1 minute b/t rounds. repeat for 5 cycles.

*start each new round where you left in previous round

Metcon (Weight)

EMOM 10

*perform 10 heavy russian swings, then hold forearm plank the remainder of the minute

Saturday’s WOD 08.11.18

Saturday’s WOD 08.11.18

Group Warm-up
Metcon (AMRAP – Rounds)
Max rounds in 3 minutes of:

3 T2B
6 power snatch – 65/95#
9 jumping lunge

*rest 1 minute b/t rounds. repeat for 5 cycles.
*start each new round where you left in previous round
Metcon (Weight)
EMOM 10

*perform 10 heavy russian swings, then hold forearm plank the remainder of the minute

Friday’s WOD 08.10.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds)

25m shuttle sprints
*rest 5 minutes

Metcon (AMRAP – Rounds)

Deadlift – 155/225#
*For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Metcon (No Measure)

Accessory:

3×10 DB Bench Press – AHAP

3×20 Hammer Curl – AHAP

Friday’s WOD 08.10.18

Friday’s WOD 08.10.18

Group Warm-up
Metcon (AMRAP – Rounds)
shuttle sprints – length of gym

*rest 5 minutes
*one length of gym = 1 rep
Metcon (AMRAP – Rounds)
Burpee Pullup

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

Muscle Snatch (5×3 Tall snatch, start with a bar.)

Snatch (50/3 60/3 70/3 80/2 (85-93/1)x6)

Muscle Clean (5×3 start with a bar)

Clean and Jerk (50/3 60/3 70/2 80/2 (85-93/1)x5)

Front Squat (50/5 60/4 70/3 80/2 (85-93/1)x7)

Thursday’s WOD 08.09.18

Thursday’s WOD 08.09.18

Group Warm-up
Snatch Balance (5-3-1-1-1-3-5)
Metcon (Time)
5 rounds of:

5 squat snatch – 85/135#
50 double unders

Thursday’s WOD 08.09.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Snatch Balance (5-3-1-1-1-3-5)

Metcon (Time)

5 rounds of:

5 squat snatch – 85/135#

50 double unders