Friday’s WOD 02.01.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Behind The Neck Jerk

*12 min to build to a heavy single

Metcon (Time)

4 Rounds:

10 Pull-Ups

15 Deadlift 155/225

25 Sit-Ups
Rx+.. GHD Sit-Up

Metcon (No Measure)

Accessory:

3 Rounds:

10 Tate Press

12 Rollback Extension

Thursday’s WOD 01.31.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

21-18-15-12-9-6-3

Single Arm Front Rack DB Lunge 35/50

Box Jumps 20/24″
Rx+.. OH Lunge

*switch sides each round 21’s with right, 18’s with left, etc

RomWod

Wednesday’s WOD 01.30.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Squat Clean (6-6-6-6-6-6)

*55-60% work on cycling barbell. Unbroken sets.

Metcon (Time)

5 Rounds:

500m Row

-or-

400m Run

-or-

25/30 Cal Bike

-Rest 1:1-
*Chose one & stick to one for all 5 rounds.

**Goal :05/:10 apart each round

***Score is total time, record all 5 scores in comments

Tuesday’s WOD 01.29.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Push Press (10×2 @65% )

*Pause at top :01

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Metcon (No Measure)

Accessory:

30 Perfect Ring Rows

-or-

20 Strict Pull-Ups