Wednesday’s WOD 04.25.2018

Wednesday’s WOD 04.25.2018

Group Warm-up
Metcon
10 minutes handstand/handstand walk practice!
Metcon (AMRAP – Rounds)
AMRAP 20

200m farmers carry – 53/70#
100m walking lunge
50m handstand walk

Wednesday’s WOD 04.25.2018

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Push Press (3-3-3-3-3)

Build to a heavy 3 rep weight then, 5×3.

Metcon (AMRAP – Rounds)

AMRAP 20

200m farmers carry – 53/70#

100m walking lunge

50′ handstand walk

Tuesday’s WOD 04.24.2018

Tuesday’s WOD 04.24.2018

Group Warm-up
Metcon
10 minutes bar muscle up skill!
Deadlift (Heavy Touch N Go set of 5 in 10 minutes)
Metcon (Time)
12-9-6
deadlift – 205/315#
bar muscle up

Tuesday’s WOD 04.24.2018

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (No Measure)

10 minutes bar muscle up skill!

Deadlift (Heavy Touch N Go set of 5 in 10 minutes)

Metcon (Time)

12-9-6

Deadlift – 205/315#

Bar muscle up

400m Run
*400m run after each, 12, 9, 6

Monday’s WOD 04.23.2018

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Hang Snatch (Find a 1RM in 20 minutes. )

Metcon (Time)

5 Rounds:

15 Ring Push Ups

10 Front Squat – 115/165#

Metcon (Weight)

Accessory: Pendlay Row – 3×10

Monday’s WOD 04.23.2018

Monday’s WOD 04.23.2018

Group Warm-up
Hang Snatch (Find a 1RM in 20 minutes. )
Metcon (Time)
5 Rounds:
15 Ring Push Ups
10 Front Squat – 115/165#
Metcon (Weight)
Accessory: Pendlay Row – 3×10

Sunday’s WOD 04.22.2018

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

3 Rounds of: 15 min CAP

400m Run

18 Front Squats – 75/115

12 Power Snatch – 75/115

6 Toes 2 Bar
Rx+ 95/135

RomWod

Olympic Lifting for May 15, 2018

Olympic Class DLS Week 4

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
Overhead Squat (50/5 60/3 70/2 75/2 (80/2) x 6)
Clean and Jerk (50/5 60/3 70/2 75/2 (80-85/3) x 6)
Back Squat (50/5 60/5 70/5 80/5 (85/5) x 5)

Olympic Lifting for May 17, 2018

Olympic Class DLS Week 4 Day 2

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 (50/5 60/4 70/4 80/4 (90/4)x4)
Snatch (50/5 60/3 70/2 75/2 (80-85/3) x 6)
Push Press (50/3 60/3 70/3 80/3 (84/3) x4)