Month: October 2019

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

DB Bench Press (4×8)

*Superset with 8ea. DB Row

Metcon (Time)

5 Rounds:

10 Box Jumps 20/24″

10 Burpees

Directly Into..

Metcon (Time)

30 Burpee Box Jump Overs 20/24″

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Back Squat (5×3)

*85-95%

Metcon (AMRAP – Rounds and Reps)

3 Rounds:

AMRAP 5:

8 Toes to Bar

10/12 Calories

12 American KB Swings 16/24

-Rest 2-
*pick up where you left off

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

2-4-6-8-10-12…etc.

Power Snatch 65/95

Overhead Squat
*20 Double Unders after each round.

RomWod (No Measure)

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds and Reps)

With a Partner..

AMRAP 35:

50 Calorie Bike

50 SDHP 55/75

50 Sit-Up

50 Calorie Row

50 Air Squat

40, 30, 20, 10…
*you go I go

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Weight)

1 Squat Clean + 2 Front Squats
*work to a heavy

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes
**choose to re-test your score OR try cutting the reps in half to see if you can finish before the time cap!

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (No Measure)

Pre-WOD Accessory:

4 Rounds:

10 Barbell Rows

20 Hollow Rocks
*hollow rock scale, :30 hollow hold

Metcon (Time)

With a partner:

20 Rounds:

16/20 Calorie Row

6 Burpee Over Rower
*alternate rounds, 10 ea.

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Reps)

2 Rounds:

AMRAP 4:

8/10 Calorie Bike

15 Russian KB Swings 53/70

-Rest 1-

AMRAP 4:

50m Farmer Carry

1 Rope Climb

-Rest 1-

Metcon (No Measure)

3 Rounds:

8 ea. DB 1 Arm High Pull

10ea. Bird Dog