Month: December 2017

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Deadlift

Work to a heavy single for the day.

Metcon (AMRAP – Reps)

2 Rounds:

2:00 Max Cal Row/Bike/Erg

2:00 Double Unders

2:00 Sit-Ups

2:00 Rope Climbs

2:00 Rest
*Max Reps.

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 (75/3)x5)

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

Back Squat (50/8 60/8 70/8 (70/8)x4)

Romanian Deadlift (50/8 60/8 (65/8)x4)

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.

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Snatch (10-8-6-4-2-4-6-8-10)

Every 2:00 Touch and go Snatches

*add weight, decrease less

*score is heaviest lifted

Metcon (Time)

100 KB Swings 16/24kg
*EMOM 5 Burpees

*WOD starts w/ burpees

Rx+.. Burpee Box Jump Overs

Metcon (No Measure)

5 Rounds:

15 GHDSU

5 Strict Pull-Ups

10 Barbell Bent Over Row
*DB in between feet on pull-ups

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

GROUP WARM UP:

Metcon (2 Rounds for reps)

TABATA: 4 rds each (Alt.)

Medicine Ball Cleans

Russian Twists

Split Jerk (Work up to a heavy 1RM)

Hang Power Clean + 2 Front Squat + Split Jerk

Metcon (Time)

100 Double Under Buy-In

Three Rounds of:

10 Box Step-ups – 16/24 (goblet hold)

15 Toes 2 Bar

10 Jumping Squats

100 Double Under Buy-out
Rx+… 24/32… Pistols