Monday’s WOD 04.01.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Deadlift

EMOM 16:

Complete 3 DL each min

*This is NOT for a 3RM, stay below 80%!

Metcon (Time)

3 Rounds:

5 Thrusters 75/115

15 Toes to Bar

Directly Into..

3 Rounds:

5 Thrusters 95/135

15 Cal Row/Bike/Ski/100M Run
RX+ 95/135 then 115/165

Metcon (No Measure)

100 Banded Tricep Ext.

50 Banded Goodmorning

Monday’s WOD 04.01.19

CrossFit Type 44, CrossFit Type 44 West – CrossFit Youth

Group Warm-up

Goblet Squat

EMOM 16:

Complete 10 Goblet Squats each min

Metcon (Time)

5 Rounds:

5 Burpees

15 Toes to Bar

Directly Into..

3 Rounds:

10 Sumo Deadlift High Pulls

200m Run

Metcon (Time)

100 Sit-ups for time!

Sunday’s WOD 03.31.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

100M Farmer Carry

10 Russian KBS

20 Ab Mat Sit ups
*choose a weight that is challenging but could still TRY to go UB for a couple rounds

RomWod

Saturday’s WOD 03.30.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

Team of 2:

Run 400m Together

50 Squat Clean 105/155

60 Pull Ups

Run 600m Together

50 Squat Clean

60 C2B Pull-Ups

Run 800m Together

–Cash Out–

10 Rope Climbs
Rx+…

15/25# Plate on Run (EA)

Friday’s WOD 03.29.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

4 Rounds:

20 Box Jump 20/24″

20 Snatch 85/115

Metcon (No Measure)

5 Rounds NFT:

10 Lunges with weight (5 ea)

20 Band Tear Aparts

10 Supermans

20 DB Side Bends

Thursday’s WOD 03.28.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Strict Press (@50%)

4 Rounds:

1 Min Max Reps

-2 Min Rest-

Metcon (Time)

For Time:

30-20-10

HR Push Ups

100-75-50

Double Unders

RomWod