Saturday’s WOD 03.23.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

Five Rounds: w/ a partner

Run 200m

*partner holds plank
Each partner runs 200m five times.

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Friday’s WOD 03.22.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Floor Press

10-8-6-4-2

Building in weight

Metcon (AMRAP – Rounds)

12 EMOM:

Min 1-10 Power Clean

Min 2-20 GHDSU or Weighted AbMat

Min 3-10 Push Press
*You choose the weight

RomWod

Thursday’s WOD 03.21.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Front Squat (5×5)

@70%

Metcon (Time)

For Time:

100 Air Squats

80 Deadlift 95/135

60 Alt. DB Snatch 35/50

40 Toes to Bar

20 HSPU
*Scale: Strict Hanging Knee Raise & Raised STRICT HSPU or DB Strict Press

Metcon (No Measure)

3 Rounds:

30 Band Tear Aparts

10 DB Rollback Ext.

Thursday’s WOD 03.21.19

CrossFit Type 44, CrossFit Type 44 West – CrossFit Youth

Group Warm-up

Front Squat (7×5)

Metcon (Time)

For Time:

100 Air Squats

80 Deadlift 95/135

60 Alt. DB Snatch 35/50

40 Toes to Bar

20 HR Push-ups

Metcon (No Measure)

3 Rounds:

30 Sit-ups

20 Supermans

Wednesday’s WOD 03.20.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Power Snatch (2RM )

*build to a heavy 2 touch-n-go!

Metcon (Time)

Team of 2:

300 Calories
*alternate however