Thursday’s WOD 08.01.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Shoulder Press (8×3)

Week 2 of 3:

@70-75%

Metcon (No Measure)

Plank after ea. Shoulder Press set.

*Plank should be :35-:40 each time

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Done it before? Easy for you? Try it strict!

Wednesday’s WOD 07.31.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

2 Rounds: (42min CAP)

Row 1000m

-Rest 2 Min-

Run 800m

-Rest 2 Min-

Row 500m

-Rest 1 Min-

Run 400m

-Rest 6 Min-
*Run should be as hard as you can.

**1k/500m row @ + :10 of fastest 500m row Ex: If you row a 1:50 500m your pace for 1k & 500m would be 2:00

**Goal is consistency!

Tuesday’s WOD 07.30.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Back Squat (12×2)

*1 Pause BS + 1 BS

**Pause :02, looking to stay around 70%

Metcon (Time)

For Time:

50 Double Under

30 Single Arm DB Thruster 35/50

50 Double Under

20 Single Arm DB Thruster

50 Double Under

30 Single Arm DB Thruster
*Switch arms every 5 reps on Thruster

**100 Singles

Metcon (No Measure)

Accessory:

100 Glute Bridges

Monday’s WOD 07.29.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Power Clean (1+1)

*Build to a heavy power clean + hang power clean

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

5 Power Clean 95/135

7 Toes to Bar

9 Burpee Over Bar
Rx+.. 125/185

Sunday’s WOD 07.28.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Reps)

5 Min MAX Double Unders

-rest 3-

5 Min MAX Calories

-rest 3-

Metcon (AMRAP – Reps)

5 Min MAX Burpee
to be Done 3 min after Calories

RomWod

Saturday’s WOD 07.27.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

Team of 2:

A) 1 round of:

150 Air Squats

100 SDHP – 65/95

50 T2B

B) 2 rounds of:

40 HSPU

40 Ring Rows *

C) 3 rounds of:

30 Cal. Bike

30 Russian Swings – 16kg/24kg**
Rx+

*Pull-ups

**24kg/32kg

-must complete A, B & C, but you may start in any order. ie: Finish A), then Do C), then B).

Metcon (No Measure)

If Time remains.

Coaches Choice Accessory

Friday’s WOD 07.26.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

Metcon (No Measure)

Accessory:

4×12 DB Floor Press

4×10 DB Rollback Ext.

^ Super Set ^

3×10 Ea. Single Leg RDL 55/75

*Slow & controlled, no rounding back*

3×15 Hollow Rock