Saturday’s WOD 02.17.18

Saturday’s WOD 02.17.18

Warm-up
Group Warm-Up
Power Clean (Weight)
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15 GHD Sit Up
15 Hang Power Clean 65/95
100m Farmer Carry 35/50

Saturday!

CrossFit Type 44, CrossFit Type 44 West – Competitor

Metcon (Time)

5 Rounds:

200m Run

1 Rope Climb

Metcon (Weight)

5×6 Squat Clean Thruster 135/185

Rest :30 Seconds Between

Zeus (Time)

3 Rounds for time of:

30 Wall-Ball Shots, 20#

30 Sumo-Deadlift High Pulls, 75#

30 Box Jumps, 20″

30 Push Press, 75#

30 Calorie Row

30 Push-ups

10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here

Competitor for February 17, 2018

Saturday!

Metcon (Time)
5 Rounds:
200m Run
1 Rope Climb
Metcon (Weight)
5×6 Squat Clean Thruster 135/185
Rest :30 Seconds Between
Zeus (Time)
3 Rounds for time of:
30 Wall-Ball Shots, 20#
30 Sumo-Deadlift High Pulls, 75#
30 Box Jumps, 20"
30 Push Press, 75#
30 Calorie Row
30 Push-ups
10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011

Friday’s WOD 02.16.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

GROUP WARM UP:

1000m Row (Time)

Max Effort 1000m Row
Before/After Row:

SKILL:

Pull-Up/MU

HS Walk/Hold

*Pick your poison

Metcon (AMRAP – Rounds and Reps)

AMRAP 18: w/a partner

100 American Swings 16/24

80 Double Unders

60 Front Squats 95/135

40 Burpees
* WOD starts with a 100m run…One partner works at a time, switch any time…. every 3mins both partners must complete a 100m sprint.

Friday’s WOD 02.16.18

Friday’s WOD 02.16.18

Warm-up
GROUP WARM UP:
1000m Row (Time)
Max Effort 1000m Row

Before/After Row:
SKILL:
Pull-Up/MU
HS Walk/Hold
*Pick your poison
Metcon (AMRAP – Rounds and Reps)
AMRAP 18: w/a partner
100 American Swings 16/24
80 Double Unders
60 Front Squats 95/135
40 Burpees

* WOD starts with a 100m run…One partner works at a time, switch any time…. every 3mins both partners must complete a 100m sprint.

Thursday’s WOD 02.15.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Push Press

Work to a heavy 3 rep weight, then complete 5×3.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

6 Hand Release Push-Ups

9 Air Squats

12 Power Snatch – 55/75
Rx+.. HSPU

Metcon (No Measure)

3 Rounds:

15 Tuck-ups

:30 Hollow Hold

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

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

Front Squat (Work to a 1RM)

Snatch ((50/3)x3 60/3 (70-75/2)x3)

Thursday’s WOD 02.15.18

Thursday’s WOD 02.15.18

Warm-up
Group Warm-Up
Push Press (Weight)
Work to a heavy 3 rep weight, then complete 5×3.
Metcon (Time)
AMRAP 10:
6 Hand Release Push-Ups
9 Air Squats
12 Power Snatch – 55/75

Rx+.. HSPU
Metcon
3 Rounds:
15 Tuck-ups
:30 Hollow Hold

Wednesday’s WOD 02.14.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Back Squat

Warm-up, then:

E2MOM 10:

Min 0: 10 at 70%

Min 2: 8 at 75%

Min 4: 6 at 80%

Min 6: 4 at 85%

Min 8: 2 at 90%

Metcon (Time)

5 Rounds:

15 Deadlift 155/225

12 Bar Facing Burpees

9 T2B

Metcon (No Measure)

Accessory:

27-21-15-9

GHD Sit-Ups

Barbell Good Mornings