Month: September 2019

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds)

EMOM 15:

Min 1 – 100m Run

Min 2 – 12/15 Cal Row

Min 3 – 8/10 Cal Bike
Rx+.. Medball Run 14/20

RomWod

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

With a Partner:

For time:

Buy-In: 800m Burden Run

50 Toes to Bar

75 Power Cleans 75/115

50 Toes to Bar

75 Thrusters

50 Toes to Bar

75 Front Squats

Buy-Out: 800m Run Together
*you choose the burden, one thing, alternate who carries.

Metcon (No Measure)

Accessory: Coaches Choice!

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Calories)

Rowing Intervals: 5 Rounds:

1 Min Max Calories

2 Min Rest

Metcon (Time)

3 Rounds:

50m Walking Lunge

18 Ring Dips

9 Deadlifts @ 70% of 1 Rep

Metcon (No Measure)

Accessory:

3 Rounds:

3 Turkish Get-Up Ea.

30 DB Side Bend Ea.

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

100m Farmer Carry

10 Russian KB Swings 24/32

20 Ab Mat Sit-Ups
*choose a challenging farmer carry weight for yourself

RomWod

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Power Clean (8×3)

*Building in weight, barbell cycling, unbroken reps

Metcon (Time)

CrossFit Games “Split Triplet”

5 Rounds:

*Pull of Choice

100 Double Unders

10 Alt. DB Hang Split Snatches 35/50

10 Alt. DB Hang Clean and Split Jerks 35/50
Rx+.. Pull of Choice – 1 Pegboard

*Pull of Choice:

2 Rope Climbs

1 Legless Rope Climb

5 Strict Pull-Ups

10 Kipping Pull-Ups

*challenge yourself, don’t chose the “fast” option!

**DB movements, opposite leg forward. Ex: Right arm snatch, left leg forward.

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Back Squat (5×2)

@85%

Metcon (Time)

4 Rounds:

400m Run

20 Wallball 14/20
*16min TimeCap

Metcon (No Measure)

Accessory:

3 Rounds:

15 Side Plank Hip Raises Ea.

15 Hollow Rocks