Friday’s WOD 01.31.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (Weight)

EMOM 18:

Min 1 – 1 Squat Clean (building)

Min 2 – 12-15 Toes to Bar

Min 3 – 12-15 Hand Release Push-Ups

RomWod

Thursday’s WOD 01.30.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Deadlift (6×3)

*Building in weight

**Overhand grip, no switch grip. Reps should be “quiet,” no bounce

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

25 Alt. DB Snatch 35/50

50 Calorie Row

25 Burpee over DB

Wednesday’s WOD 01.29.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (No Measure)

8 Rounds NFT:

50m Farmer Carry or Sled Pull/Push

4 DBall Cleans

1 Rope Climb
*Weight is up to you.

**If rope climbs are easy for you, try legless

Metcon (No Measure)

Accessory:

4 Rounds:

2 Turkish Get-Up Ea. Side

10 DB Curl

10 DB Side Bend Ea. Side

Tuesday’s WOD

CrossFit Type 44 – CROSSFIT

Group Warm-up

Strict Press

*warm-up and complete 5×3 at the same weight

Metcon (Time)

2 Rounds:

15 Push Press 75/115

25 Box Jumps 20/24″

-Rest 1-

1 Round:

30 Push Press 75/115

50 Box Jumps 20/24″
*Box jumps MUST step down. NO jumping off or rebounding reps.

**Score includes resting minute

Monday’s WOD 01.27.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Front Squat

*warm-up and complete 5×5 at 70-75%

Metcon (Time)

:20 ON / :20 OFF

100 Front Squats 65/95

100 Calories

100 Pull-Ups
*Partition however you want

**20min TimeCap

Metcon (No Measure)

Accessory:

100 Core of Choice

Sunday’s WOD 01.26.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (AMRAP – Reps)

AMRAP 12:

3-6-9-12-15…etc.

Alt. DB Snatch 35/50

Burpees Over DB

RomWod

Saturday’s WOD 01.25.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (AMRAP – Reps)

AMRAP 5:

5 Deadlift 135/185

10 Pull-ups

15 Sit-ups

AMRAP 5:

Calorie Row

AMRAP 10:

10 Deadlift

15 Pull-ups

20 Sit-ups

AMRAP 10:

Calorie Row
RX+

155/225

Bar MU’s

GHD Sit-ups

**score is total reps and calories combined.

Friday’s WOD 01.24.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Back Squat (3-3-3)

*15mins to work up to a heavy set of 3. Then complete 3×3 at that weight.

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:

50m Sprint

30 Double Under

-Rest 1-

*Pick up where you left off.

AMRAP 4:

50m Sprint

30 Double Under

Directly Into..

Metcon (Time)

40 Dual KB Front Rack Squats 35/53
Rx+.. 53/70

*Knuckles touch