Sunday’s WOD 06.23.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (4 Rounds for time)

4 Rounds:

E4MOM:

12 Calorie Bike

10 Burpee Over KB

8 KB Snatch

RomWod

Saturday’s WOD 06.22.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Clean and Jerk (build to a heavy)

*In 15 minutes

Metcon (Time)

Team of 2:

AMRAP 20:

50 Hang Power Snatch 75/105

50 OH Squat

5 Rope Climb

400M Run

50 Hang Power Clean 95/135

50 Front Squat

5 Rope Climb

400M Run
*One person working at a time

Friday’s WOD 06.21.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Push Jerk

*In 12 min build to a heavy single for the day.

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

10 Alt. DB Snatch 35/50

10 Wallballs 14/20

-Rest 3 Min & Repeat-
*Pick up where you left off

**Goal is to maintain within a few reps of your first AMRAP

Metcon (No Measure)

3×12 DB Tate Press

3x 8 DB Curl + Press
*These should be SEMI-light

Thursday’s WOD 06.20.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Power Clean

EMOM 15:

*Complete 1 Clean Pull + 1 Power Clean + 1 Hang Power Clean

**Building in weight

Metcon (Time)

4 Rounds of:

10 Deadlift 125/185

12/15 Calorie Row

25 Sit-Ups

Wednesday’s WOD 06.19.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Bench Press (10×3)

*Building every 2 sets, start at 60%, do not build to a max.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

15 Box Jump 20/24″

10 Thruster 65/95

5 Toes to Bar
Rx+.. 85/115

Metcon (Time)

800m Farmer Carry w/ partner

*Try to create equal work, Ex: switching every 100M or every :30

Tuesday’s WOD 06.18.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Warm-up (No Measure)

In Teams of 3: Relay Style

P1: 200m Run

TEAM: 20 Jumping Squats ea.

P2: 200m Run

TEAM: 15 Push Ups ea.

P3: 200m Run

TEAM: 10 Leap Frog Burpee
Complete 2x: no rest between, coaches choose team movements for the next round.

Metcon (Time)

100 Double Under

80 Plate G2O 25/45

60 Weighted Air Squats

40 Burpee 2 Plate

20 HSPU

50′ HS Walk

-or-

100′ OH Plate Carry

Metcon (No Measure)

50 DB Side Bends ea.

3×8 DB Row

Monday’s WOD 06.17.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Front Squat (5×5)

65-70% (up from last week) *please do your %!

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon (No Measure)

3×10 Lateral Lunge Steps

3×1 Min plank

Sunday’s WOD 06.16.19

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