Friday’s WOD 03.01.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Push Jerk

*15min to work to a heavy 2RM

Metcon (Time)

4 Rounds:

2 Rope Climbs

15 Wallballs 14/20

25 Abmat Sit-Ups
*Rx+.. Legless or Vested

**Scale 1 rope climb or 5 strict pull-ups

RomWod

*12-15min time allowing

Thursday’s WOD 02.28.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds and Reps)

With a Partner:

AMRAP 12:

50 Pull-Up

50 Front Rack Lunge 75/115

50 Devils Press

50 SDHP
*you choose devil’s press weight

Metcon (No Measure)

20 min Upside Down!

-Strict HSPU

-Kipping HSPU

-Deficit HSPU

-HS Hold

-HS Walk

-HS Obstacles

Wednesday’s WOD 02.27.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Power Snatch

Week 1:

Barbell Cycling

6×6 @ 50-55%

*Complete ALL sets at same weight

Metcon (AMRAP – Rounds)

E2MOM 18:

10 Box Jump Overs 20/24″

250m Row

Tuesday’s WOD 02.26.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Bench Press

5×5 at 65%

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

15 Push Press 65/95

10 Toes to Bar

30 Double Unders
Rx+.. 95/135

Metcon (AMRAP – Reps)

4 Rounds:

Max Strict Pull-Up

Max Weighted Push-Up

-1 Min Rest-

Monday’s WOD 02.25.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Back Squat

EMOM 12:

3 Back Squats

*Building in weight

Metcon (Time)

21-15-9

DB DL 35/50

DB Hang Squat Clean

DB Shoulder to OH

Metcon (No Measure)

Accessory:

3 Rounds:

15 Heavy Banded Good Morning

6 Lateral Box Step Ups w/ DB/KB

Sunday’s WOD 02.24.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

Bike Calories

50-40-30-20-10

Rest 1:1

RomWod