Tuesday’s WOD 12.31.19

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (Time)

With a partner..

2019m Partner Row
*one person working at a time!

Metcon (Time)

2 Rounds:

12 Pull-Ups

31 Burpees

19 OH DB Lunges 35/50

12 C2B Pull-Ups

31 Burpees

19 DB OH Squats 35/50

12 Bar Muscle-Ups

31 Burpees

19 DB Thrusters 35/50
*Lunges – 1 DB Overhead & 1 DB at a Hang

*OH Squat – 1 DB

*Thrusters – 2 DB’s

**Sub KB need be

Monday’s WOD 12.30.19

CrossFit Type 44 – CROSSFIT

Group Warm-up

Bench Press

*Complete 9×3 at the same weight, 65-75%

Metcon (Time)

5 Rounds:

50 Double Unders

15 Push Press 55/75

20 Sit-Ups
Rx+.. 75/115, 15 GHD Sit-Ups

Metcon (No Measure)

Accessory:

100 Banded Pull Downs

100 Tear Aparts

Sunday’s WOD 12.29.19

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (Distance)

AMRAP 17:

Partner 1..

6 Toe to Bar

5 Power Snatch 65/95

4 Overhead Squat

100m Run or 50 Mountain Climbers

Partner 2..

Max Meters on Rower
*P1 completes a full round of the work while P2 rows for max meters. After the full round, partners switch. Score for the workout is total meters.

RomWod

Saturday’s WOD 12.28.19

CrossFit Type 44 – CROSSFIT

Group Warm-up

Bulgarian Split Squat (5/5 – 5/5 – 5/5)

Max height Jumping Lunges (5/5) after each set of BS Squats.

3 Rounds total.
*choose a challenging weight for squats.

Metcon (Time)

4 rounds of:

20 Wall Ball Shots 14/20

10 Pull-ups

200m Farmer Carry 16/24kg
Rx+ 5 Bar Muscle-ups

Friday’s WOD 12.27.19

CrossFit Type 44 – CROSSFIT

Metcon (Weight)

5 Sets:

2 Single Arm Russian Swing

2 Single Arm KB Clean

2 Single Arm KB Snatch

-Rest as needed b/t Sets-

*Complete complex on one side then switch to the other.

**Start light and build every set. Goal is to perform unbroken. For the Clean and Snatch the bell comes from the waist.

Metcon (Time)

200 Russian Swings 35/53

*EMOM: 5 Burpee Box Jumps 20/24
*Rx+.. 53/70

*WOD starts with 5 Burpee Box Jumps

Thursday’s WOD 12.26.19

CrossFit Type 44 – CROSSFIT

Squat Clean

*15 minutes to find a heavy single

Metcon (Weight)

EMOM 4:

5 Front Squats

-directly into-

EMOM 4:

12/15 Calorie Row

-directly into-

EMOM 4:

5 Push Jerks

-directly into-

EMOM 4:

9/12 Calorie Bike

-directly into-

AMRAP 4:

Max Reps Thruster
*Score is weight.

*Goal: as heavy as possible to get all 5 reps each minute, weight is the same for all movements. Put Thruster reps in comments.