Friday’s WOD 12.01.17
Warm-up
Group Warm-Up
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
2:00 Max Cal Row/Bike/Erg
2:00 Double Unders
2:00 Sit-Ups
2:00 Rope Climbs
2:00 Rest
Month: December 2017
Friday’s WOD 12.01.17
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.
Thursday’s WOD 11.30.17
Thursday’s WOD 11.30.17
Warm-up
Group Warm-Up
Power Volume W1D2
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.
Thursday’s WOD 11.30.17
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
Olympic Lifting for November 30, 2017
Power Volume W1D2
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
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.
Wednesday’s WOD 11.29.17
Wednesday’s WOD 11.29.17
Warm-up
GROUP WARM UP:
Metcon (2 Rounds for reps)
TABATA: 4 rds each (Alt.)
Medicine Ball Cleans
Russian Twists
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
Wednesday’s WOD 11.29.17
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
@sassysageb is coming to @crossfit_type44! . . Sage is the daughter of Mike Burgener one of the foremost authorities of the Olympic Lifts in the U.S. Sage grew up under her father and is highly sought after for training these complex movements. Spend Saturday January 13th from 9a-3p (hour lunch break) covering the Snatch, Clean & Jerk, and skill transfer exercises that help strengthen technique and positions. Followed by an open lifting time where participants are encouraged to move heavier weights! All levels welcome!
Tuesday’s WOD 11.28.17
CrossFit Type 44, CrossFit Type 44 West – CROSSFIT
Warm-up (No Measure)
Group Warm-Up
Overhead Squat
50/5
60/5
70/5
75/5 x4
Metcon (Time)
2 Rounds:
20 Power Snatch 95/135
10 Strict Pull-Ups
20 Burpees Over Bar
40 OH Lunges 25/45#
20 Burpees Over Bar
10 Strict Pull-Ups
Rx+… Bar MU
*18min TimeCap