Saturday’s WOD 04.20.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Clean and Jerk (1+2)

Clean + 2 Jerks

* Use 80% of your Clean and Jerk to perform 6 working sets

Metcon (Time)

30-20-10

KB Swing 16/24

Goblet Squats

100m Single Arm OH Carry

Friday’s WOD 04.19.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Back Squat (20RM)

GET TOUGH. Try to get warm by performing 5-8 reps increasing weight. Once you get to a weight you feel would make for a challenging 20, HAMMER DOWN.

*You will not want to do a max set of 20 for multiple sets.

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

7 HSPU

10 SDHP 55/75

25 Double Unders

Thursday’s WOD 04.18.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

1 Mile Run

-Rest 5 Min-

800m Run

-Rest 3 Min-

400m Run

-Rest 1-

200m Run

-Rest 3-

400m Sprint

Metcon (No Measure)

5 Min of Active Recovery:

200M Walking Cool Down

*Roll/Stretch Calves/Feet. Work mobility with quads and hips.

Wednesday’s WOD 04.17.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

AMRAP 22:

10/12 Calorie Row

6 Toes to Bar

10 Box Jumps 20/24″
*Each partner completes a full round

RomWod