Friday’s WOD 11.01.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Deadlift (5×5)

*Complete 5×5 at the same weight

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

3-6-9-12 etc..

Power Snatch 65/95

Toes to Bar

Metcon (No Measure)

Accessory:

4 Rounds:

Max Reps Strict or Weighted Pull-up

Thursday’s WOD 10.31.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Weight)

3 Rounds:

10 Russian KB Swing

10 Alt. DB Snatch

10 Goblet Squat

**This is for quality, not time**
Rx+..

3 DBall Clean

10 KB Snatch

10 Weighted Pistols

*Score is total weight of heaviest set

**Alternate rounds, round of strength then a round of bike

Metcon (3 Rounds for time)

3 Rounds:

8/10 Calorie Bike Arms Only

9/12 Calorie Bike Legs Only

10/15 Calorie Bike Full Body
*Rest as needed between strength/bike

RomWod

Wednesday’s WOD 10.30.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Split Jerk

EMOM 10:

1 Power Clean

1 Split Jerk

*building in weight

Metcon (Time)

20 Rounds:

50m Run

5 Wallball 14/20

3 Box Jumps 20/24″

1 Power Clean 135/185

Tuesday’s WOD 10.29.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Bench Press

*warm-up and complete 3×3 at the same weight

Metcon (AMRAP – Rounds)

EMOM 21:

Min 1 – :40 Push-Ups

Min 2 – 10/15 Calorie Row

Min 3 – Max Hollow Hold
Rx+.. 12/18 Calories

Monday’s WOD 10.28.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Back Squat (1×1)

*20min to find a heavy single

Metcon (Time)

2 Rounds:

21 Front Squats 65/95

15 Pull-Ups

90 Double Unders
Rx+… 95/135 & C2B

Saturday’s WOD 10.26.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

with a partner..

3 Rounds:

40 Alt. DB Snatch 35/50

30 Burpee Pull-Ups

40 Air Squats

50/70 Calories

2 Rounds:

40 Alt. DB Snatch 35/50

30 Burpee Pull-Ups

40 Air Squats

50/70 Calories

1 Round:

40 Alt. DB Snatch 35/50

30 Burpee Pull-Ups

40 Air Squats

Friday’s WOD 10.25.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds)

E2MOM 18:

Station 1 – 100 Double Unders

Station 2 – 30 Sit-Ups

Station 3 – 400m Run

Metcon (No Measure)

*15 Minutes of Strongman

– Yoke Carry

– Sled Drag

– Sled Pull

– Tire Flips

– Farmer Carry

– DBall / Sandbag

– Etc!

Have fun!

Thursday’s WOD 10.24.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Power Snatch (6×3)

*First set at 65% and build from there!

Metcon (Time)

9 Rounds:

5 Hang Power Snatch 75/115

5 Burpee

5 HSPU

Wednesday’s WOD 10.23.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Front Squat (3×2)

Warm-up, & complete 3×2 at the same weight

Metcon (AMRAP – Rounds and Reps)

w/ a partner:

AMRAP 20:

8/10 Calorie Row

Wallball 14/20

9-12-15-18 etc..
*P1 rows and does 9 wb

P2 rows and does 12 wb

… etc

**Scale WB reps as needed, up by 1-2 reps, sets will get big fast!

Tuesday’s WOD 10.22.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

1 Minute On / 2 Minutes Off:

12/15 Calorie Bike

Max Russian Swings 24/32

Intermediate: 8/10

Rx+.. 14/20
*Continue until 150 Swings are completed, 30min timecap

**Goal: 15-20 swings per round -ish

Metcon (No Measure)

Accessory:

Coaches Choice!