Month: November 2018

CrossFit Type 44, CrossFit Type 44 West – CrossFit Youth

Group Warm-up

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (Time)

100 Ground-2-Overhead – Med Ball (Heavy)
EMOM 5 Burpees!

Metcon (No Measure)

5 rounds:

10 Hollow Rocks

10 V-ups

10 Tuck-ups

:10 Hollow Hold

1 min Rest

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Bench Press (6×5)

*work upto a heavy 5 rep weight and complete all sets at same weight.

Metcon (Time)

For Time:

100 Thrusters – 95/135

*perform 3 Pull-ups every minute on the minute.
20min Timecap!

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Snatch (3-3-3-3-3)

Complete all sets at same weight – cycle the 3 reps without putting the bar down!

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

31 Box Jumps 20/24

31 Burpees

31 American Swing 16/24

RomWod (No Measure)

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 80/3 (85/3)x8)

Snatch (50/3 60/3 (70-75/3)x6)

1 rep= 1 Snatch and 1 OHS

Power Clean (50/2+3 60/2+3 (65-75/ 1+3)x7)

Power Clean + Push Press

Back Squat (Work to 4×10 @ 70%)

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Front Squat (6×2)

Work to a heavy set of 2

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

250m Row

50 Double Unders

25 AbMat Sit-Ups

CrossFit Type 44, CrossFit Type 44 West – CrossFit Youth

Metcon (Time)

5 Rounds of:

5 Toes-2-Bar

10 Burpees

15 Jumping Lunges

12 Sumo Deadlift Highpulls (KB)

9 Tuck-ups

200m Run

:60 second Rest

Metcon (No Measure)

3 Rounds:

20 Cossack Squats

Max Dead Hang

Max Plank Hold