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!

Saturday’s WOD 05.25.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

Teams of 2:

50 Cal Row/BIke

50 Box Jump 20/24″

50 Walking Lunge

50 Push Up

50 Wallball 14/20

50 Cal Row/Bike

Friday’s WOD 05.24.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Back Squat (6×3)

@75-78%

*This will be the last week. We will take next week off then test the following week!

Metcon (Time)

21-15-9

Burpee

KB Swing 16/24

-Rest 3 Min-

12-9-6

Devils Press

C2B Pull-Up
*You choose Devils Press weight.

*Scale: Hardest version of a pull-up!

Thursday’s WOD 05.23.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (4 Rounds for time)

4 x 800m Run
*Rest 2 min between each run, do NOT wear a vest!

RomWod

Wednesday’s WOD 05.22.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Squat Snatch

*Build to a heavy for the day

**If you aren’t comfortable catching in a squat, try catching in a low power position & finishing in a squat.

Metcon (Time)

3 Rounds:

20 Deadlift 95/135

20 OHS 65/95

80 Double Unders
*TimeCap 15

*Use ONE bar. Changing weight is up to you, load bar accordingly.

Tuesday’s WOD 05.21.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

3 Rounds:

500M Row

25 Toes to Bar

directly into..

3 Rounds:

400M Run

20 HSPU
*25min TimeCap, no rest between!

Metcon (No Measure)

3 Rounds:

10 DB Floor Press

8 Ea. One Arm Rows

20 Banded Goodmorning

Monday’s WOD 05.20.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

30 Clean + Jerks 95/135

5 Rope Climbs
10 CAP

Scale RC, with 30 Ring Rows