Month: June 2019

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

5 Rounds:

6 D-Ball Clean

50m DB OH Carry

6 HSPU

50m DB OH Carry

100M Run

RomWod

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Squat Snatch (1×2)

Build to a heavy 2RM Squat Snatch, this should NOT be TNG

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

Teams of 2:

Buy in: 400M Farmer Carry

50 KB Swings

40 KB Walking Lunge

30 KB Push Jerk

20 KB High Pulls

10 Muscle Ups

*One person working at a time
*For farmers carry, use only one KB. Work on keeping upright and not letting weight pull to one side, NO running.

**Pick a weight challenging for you and partner, DB is ok, if OUT of KB’s

*Share movements to best of ability. (equal”ish” work)

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Weight)

Complete 10 TGU ea. Side

(score only TGU)

*Complete 60-100 Russian Twists
Go as heavy as you can while still maintaining form

Metcon (AMRAP – Reps)

EMOM 18:

Min 1- Bike/Row Cal 12/15

Min 2- 30-50 Double Under

Min 3- Burpee

*Score is total number of burpees
**Doubles..If more advanced, & DU’s are “easy” to you, 50 would be best choice, if you have DU’s, but struggle at times go w/ a lower number, but DON’T change half way through. Stick with your reps!

RomWod

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Deadlift (12×2)

EMOM 12:

*2 DL each min, you can choose to build weight or stay at the same weight

Metcon (Time)

10 Rounds:

10 Wallball 14/20

8 Push-Up

6 Toes to Bar

– 1 Min Rest –
*Each round should be as fast as possible

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Muscle Clean

*Build to a heavy single, then drop to 75% and do 10 singles

**Goal is to focus on getting your elbows through fast on your clean.

*Muscle clean has no re-bend in the knees.

Metcon (AMRAP – Rounds and Reps)

AMRAP 11:

8 Power Cleans 95/135

10/12 Calorie Row

8 Box Jump 20/24″
*If you would like to run, 100m sprint, assault bike, 8/10 calories

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Warm-up (No Measure)

3 Rounds:

4×100 M Relay

Team of 4:

100m Sprint

Hand Off = High Five

Rest 2 Minutes

Metcon (Time)

8 Rounds:

12 Push Press 65/95

10 Burpee Over Bar

12 Ab Mat Sit-Ups
*20 Min TimeCap

Metcon (No Measure)

SUCCESSORIES:

3×10 DB Floor Press AHAP

3×8 PERFECT Push-Ups, *try with weight or on rings

3×30 Banded Ab Crunch

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Front Squat (5×5)

Around 60-65%

*Rest :90 between sets

Metcon (AMRAP – Rounds and Reps)

12 AMRAP:

15 Alt. DB Snatch35/50

10 Pull-Ups

200m Run

Metcon (No Measure)

50 Banded or Weighted Goodmorning

100 Banded Tear aparts (Red Or Orange)