Month: March 2018

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Metcon (2 Rounds for reps)

TABATA:

Sit-ups

Push-ups

Metcon (Time)

Teams of 2:

100 Double Unders

100 Syncro Wall Balls 14/20

100 Syncro T2B

100 Double Unders

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Deadlift

Work up to a heavy 3 rep weight….

Metcon (Time)

30-20-10

Deadlift 65/95

Hang Power Clean

Push press
*Any drop, 200m run

Metcon (No Measure)

3 Rounds:

12 Barbell Bent Over Row

25 Banded Tear Aparts

1min Plank Hold

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Metcon (1 Rounds for reps)

TABATA:

Air Squats

Front Squat (6-6-6-6-6-6)

Work unto a heavy 6 rep weight and complete 6×6

Metcon (AMRAP – Reps)

AMRAP 7: 3-6-9-12-15….etc.

American Swings 16/24

Burpees
*this wod is for those not doing 18.5

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

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

Front Squat (50/3 60/3 70/3 75/3 85/3 90/4 (3 Open Sets @ 95%))

3-Position Clean (50/2 60/1 70/1 (75-80/1)x5)

Ground-Below Knee-Above Knee

Power Snatch (50/3 60/3 (65-70/2)x5)