Saturday’s WOD 06.01.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

Teams of 2:

150 Alt. DB Snatch 35/50

60 Box Jump 20/24″

100 DB Front Squat

40 Box Jump 24/30″

150 DB Push Press

60 Box Jump 20/24″
*One person works at a time.

**DB can’t be “set down” someone is always holding.

Friday’s WOD 05.31.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

5 rounds:

300m Run

12 Toes to Bar

12 Deadlift 125/185
*If no TTB do V-Ups (to the best of your ability) try not to flop to the ground!

Metcon (No Measure)

Handstand Skill Work:

-HS Walking

-HSPU

-HS Hold

-Freestanding

-Walking Obstacles

-Shoulder Taps
*Use this time to CHALLENGE your ability. If you can do HS holds on a wall, work on HS holds within a single floor mat, learn how to use your hands for stability.

*If you’re an EXPERT HS walker, work on walking in a box shape (forward, side, back, side)

*Try using a band on the rack to work on balance w/out full assistance of a wall.

Work on GOOD body positions.

*There are MANY options for all skill levels. This time is to help you develop as an athlete, please do your best to utilize the time, and make small improvements or learn a new skill set. Don’t rush things, don’t do things that will harm you/your body.

*You cannot improve by doing things with half effort, sometimes things are frustrating to re-learn, or that takes time to do correctly, but it is worth it, so do your best to soak in all the information and focus on 1-2 skills to PERFECT.

HAVE FUN

Metcon (Weight)

Plank
1x Max weight for :90 plank hold

Thursday’s WOD 05.30.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Split Jerk (8×3)

@65% 3 TNG Split Jerks

*work on using legs in dip/drive, dropping under to be in full lockout when catching overhead

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

20 Wallball 14/20

15 Burpee Box Jump 20/24″

10 Push Press 55/75

Wednesday’s WOD 05.29.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Clean (Clean + High Hang Clean)

*EMOM 12, building in weight

1000m Row (Time)

Max Effort 1000m Row
Rest 5 Min

500m Row (Time)

Max Effort 500m Row

Metcon (No Measure)

3 Rounds:

8 Weighted Box Step Ups Ea. Leg

15 Back Ext. Or Superman’s

100m Farmer Carry

Tuesday’s WOD 05.28.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (No Measure)

10 Rounds NFT:

10 Russian Swings

15 AbMat Sit-Ups

2 TGU Ea. Side

50m Jog
*For those who completed “Murph” yesterday, move through movements with recovery on your mind, not time.

RomWod

Monday’s WOD 05.27.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Sunday’s WOD 05.26.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Metcon (No Measure)

Rest up!

We’ll see you tomorrow for “Murph”

8a & 9a at East!