Monday’s WOD 07.01.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Front Squat (3×5//2×3)

*Complete 3×5 @75-80% & then complete 2×3 @82%

**Score is 3×5

Metcon (Time)

For Time:

45 Thrusters 65/95

45 Pull-Ups

*12min TimeCap
*Complete in any order, choose YOUR hardest version of a pull-up, try something new or try something harder!

**Examples: 21-15-9//45-45//15-15-15

Metcon (No Measure)

*Spend any extra time working on mobility or pain you might have!

Sunday’s WOD 06.30.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

16/20 Calorie Bike

20 KB Swing 16/24

10 Wallball 14/20

RomWod (No Measure)

Saturday’s WOD 06.29.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Bench Press (6×5)

Metcon (AMRAP – Reps)

2 Rounds of:

AMRAP 2:30

200m Run

8 Box Jump Overs 20/24

Max HSPU

-Rest 1 Min-

AMRAP 2:30

200m Run

8 Box Jump Overs

Max Push Ups

-Rest 1 Min-
Complete a total of 4 AMRAP’s with score reflecting total HSPU’s or scaled movement!

Rx+.. 24/30″ & Ring Push Ups

Friday’s WOD 06.28.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Push Jerk (50-60% )

1 Min Max Push Jerk

Rest 2 minutes

1 Min Max Push Jerk

*score is max reps of both rounds

Metcon (AMRAP – Reps)

With a Partner:

2 Rounds for Max Reps:

2 Min DB Snatch 35/50

2 Min Toes to Bar

2 Min Calories

2 Min Power Clean 85/115

2 Min Wallball 14/20

-Rest 2 Min & Repeat-
Rx+.. 95/135

*you go I go

Thursday’s WOD 06.27.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Deadlift (4x max reps )

*Build to 70-80% of your DL 1RM & complete 4x max reps, resting 2 minutes between attempts

Metcon (Time)

3 Rounds:

50 Double Under

30 AbMat Sit-Up

200m Single Arm Farmer Carry 53/70
Rx+.. 20 GHD-Sit Ups

*100m R arm, 100m L arm

Metcon (No Measure)

100 Banded GoodMorning

Wednesday’s WOD 06.26.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds)

10 Rounds

Every 3 Minutes:

10 SDHP 65/95

10 Front Rack Lunge

10 Burpee
Rx+.. 95/135

Metcon (No Measure)

Skill: Pistols

Spend 10 minutes working your weakness with the Pistol
*coaches go over options/modifications

Tuesday’s WOD 06.25.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Power Snatch ((1+1+1) x10 )

*Snatch Pull + Hang Snatch + Power Snatch

**Complete at 65-75% of your Power Snatch PR

Metcon (Time)

Buy in: 800m Run

40 KB Snatch 35/53

30 KB Clean + Jerk

20 Bar MU

30 KB Clean + Jerk

40 KB Snatch
*Sub BMU for RMU

**Do your hardest version of a Ring or BMU, 20 is a large number & should be difficult/take time.

TimeCap 18min

Metcon (No Measure)

100 Banded Tricep Extensions

Monday’s WOD 06.24.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Front Squat (5×5)

70-75% (up from last week) Do your %!

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Metcon (No Measure)

2 Rounds:

10 Weighted Box Step-Ups Ea.

15 Side Plank Hip Raises