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
Month: February 2020
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
You just have to be willing to work harder than everyone else.
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
