Saturday’s WOD 12.09.17

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Back Squat

50/5

60/5

70/3

(75/3) x 5

Metcon (Time)

50-40-30-20-10

Wallballs 14/20

Box Jumps 20/24”
Rx+… 24/30”

Saturday’s WOD 12.09.17

Saturday’s WOD 12.09.17

Warm-up
Group Warm-Up
Back Squat (Weight)
50/5
60/5
70/3
(75/3) x 5
Metcon (Time)
50-40-30-20-10
Wallballs 14/20
Box Jumps 20/24”

Rx+… 24/30”

Friday

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Metcon (Time)

With a partner:

5 Rounds of DT

10 Rounds of Cindy

5 Rounds of DT

*alternating movements
Cindy..

5 Pull-Ups

10 Push Ups

15 Air Squats

DT..

12 Deadlifts 105/155

9 Hang Power Clean

6 Push Jerks

Metcon (No Measure)

100 Banded Push Downs

Then..

3 Rounds:

10 GHR

20 Split Squats w/ DB

1min Plank

Friday

Friday

Warm-up
Group Warm-Up
Metcon (Time)
With a partner:
5 Rounds of DT
10 Rounds of Cindy
5 Rounds of DT
*alternating movements

Cindy..
5 Pull-Ups
10 Push Ups
15 Air Squats
DT..
12 Deadlifts 105/155
9 Hang Power Clean
6 Push Jerks
Metcon
100 Banded Push Downs
Then..
3 Rounds:
10 GHR
20 Split Squats w/ DB
1min Plank

Thursday’s WOD 12.07.17

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Turkish Get Up (4-4-4-2-2-1-1)

Metcon (AMRAP – Rounds)

EMOM 24:

Min 1.. 10/15 Calories

Min 2.. 15 DB Snatch 35/50

Min 3.. 10 Burpees

Min 4…15 Wallball Shots 14/20

Power Volume W2D2

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 Pass Throughs

PVC Good Mornings

Power Clean (50/3 60/3 70/3 (75-80/3)x5)

Push Press (50/8 60/7 70/6 (75-80/5)x5)

Back Squat (50/8 60/8 70/8 (75/8)x5)

Romanian Deadlift (Work to 5×8 @ 70%)

Start at a hang and lower bar to below knee without touching the floor and return to the top. Keep legs as straight as possible with out locking out the knees.

Wednesday’s WOD 12.06.17

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Push Press

50/5

60/5

70/5

75/5

80/5+

Metcon (Time)

For Time:

25-20-15

KB Swing 16/24kg

Burpees

Rest 2 Minutes

25-20-15

Box Jumps

S2OH 65/95

Rest 2 Minutes

25-20-15

Dips

50-40-30

Double Unders
Rx+… HSPU for Dips

Tuesday’s WOD 12.05.17

Tuesday’s WOD 12.05.17

Warm-up
Group Warm-Up
Snatch/ OHS (Weight)
50/3+3
60/3+2
(70/2+2)x5
(75/2+2)x3 *EMOM 1.5
Metcon (Time)
3 Rounds:
50 Air Squats
21 C2B Pull-Ups
10 Power Snatch 115/165
Metcon
Accessory:
4 Rounds:
10 GHD Sit-Ups
:30 Plank
25′ HS Walk

Tuesday’s WOD 12.05.17

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Snatch/ OHS

50/3+3

60/3+2

(70/2+2)x5

(75/2+2)x3 *EMOM 1.5

Metcon (Time)

3 Rounds:

50 Air Squats

21 Pull-Ups

10 Power Snatch 95/135
Rx+

C2B

115/165

Metcon (No Measure)

Accessory:

4 Rounds:

10 GHD Sit-Ups

:30 Plank

25′ HS Walk