Wednesday’s WOD 05.01.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

6 Sets of:

400M Run

12 Alt. DB Snatch 35/50

6 Burpee over DB

-Rest 1 Min-

*28 min cap*
Score is total time, including minute rest.

RX+ – Planning to do “Murph” in a vest? Give this a go wearing one.

RomWod

Tuesday’s WOD 04.30.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Shoulder Press (5-5-3-3-1-1-1)

Building in weight, Strict Press in your split jerk stance

Metcon (AMRAP – Rounds and Reps)

12 AMRAP:

Complete 1 Round of:

40 WallBall 14/20

40 Russian Swings 16/24KG

40 HSPU

40 TTB

In Remaining Time Max WallBalls
Scale:

5″ riser for HSPU

Hanging Leg Raise/Tuck Crunch

RX+ Strict HSPU

**For Scoring, if you complete all of work in time, and get 22 wb’s your score would be 1+22.. If you don’t complete a full round, your score would be 0+*** whatever rep you are on.

Metcon (No Measure)

Spend 5+ Min to work on shoulder mobility

Monday’s WOD 04.29.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Squat Clean (1×1)

*Build to a heavy for the day in 15 min, start with an empty barbell

**If you aren’t able to catch in a squat, do a power clean + front squat**

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Metcon (No Measure)

Complete 3-4 Rounds of:

8 Single Leg KB DL ea.

8 Lateral Box Step-Ups w/weight ea.

15-25 Hollow Rocks

Sunday’s WOD 04.28.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (5 Rounds for time)

5 Rounds:

Every 5 minutes complete 20 calories on assault bike
*This is meant to be an all out sprint. The longer rest gives the body time to recover as well as build up lactid acid. It by no means should be easy.

Goal should be :30-:60

RomWod (No Measure)

Saturday’s WOD 04.27.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds)

AMRAP 8:

Teams of 3:

100m Sprint
*Relay style, one person at 200m mark

Metcon (Time)

Teams of 2:

120 Deadlift 155/225

100 Wallball 14/20

80 Hang Clean 95/135

60 HSPU
*One person works at a time

**E2MOM 5 Burpee, EACH

Friday’s WOD 04.26.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (No Measure)

EMOM 20:

Min 1: Choose a Weakness

Min 2: Choose a Strength
*For 20 Min, alternate between a movement you are “confident in” and one you are wanting to improve!

Ex: olympic lifts, rope climb, assault bike, sandbag cleans, hspu, hs walking, ring dips, burpees, muscle ups.

^^ anything you’d like, its your day

Metcon (Time)

400M Farmer Carry
*Goal is to set down KB’s less than 4x, go AHAP