Tuesday’s WOD 06.30.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (3 Rounds for reps)

AMRAP 4:

27 Hang Power Cleans – 65/95#

27 Burpees Over Bar

21/27 Calories

*Rest 4 Minutes*

AMRAP 4:

21 Hang Power Cleans – 85/115#

21 Burpees Over Bar

15/21 Calories

*Rest 4 Minutes*

AMRAP 4:

15 Hang Power Cleans – 95/135#

15 Burpees Over Bar

12/15 Calories
*Score each round for reps

Monday’s WOD 06.29.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (Weight)

1 Pause Front Squat + 1 Front Squat
Build to a Heavy in 15 mins

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

100m Run

5L/5R DB Thruster – 35/50#

10 Pull-Up

Sunday’s WOD 06.28.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Hope (3 Rounds for reps)

3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24″ / 20″
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest

RomWod

Saturday’s WOD 06.27.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (Time)

Buy In: 800m Run

21 Russian KB Swing

21 AbMat Situp

100m Farmer Carry w/ KB

15 Russian KB Swing

15 AbMat Situp

100m Farmer Carry w/ KB

9 Russian KB Swing

9 AbMat Situp

100m Farmer Carry w/ KB

Cash Out: 800m Run
*RX KB = 53/70#

Friday’s WOD 06.26.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (Time)

“Double Grace”

60 Clean & Jerk – 95/135#
*10min TimeCap

Metcon (Time)

Partner 5K Row!
*P1 completes 2500m, take 30 seconds to clean machine, P2 completes 2500m

*score is total time, including rest

**While not rowing, coaches choice accessory or skill work**

Thursday’s WOD 06.25.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Back Squat (7×1)

*Goal is to complete 7 heavy singles all at same weight

*build to working weight, then 1 rep every 2 mins

Metcon (Time)

30 wall ball – 14/20#

10 burpee
*sprint!

Wednesday’s WOD 06.24.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Strange (Time)

8 Rounds for time of:

600m Run

11 Weighted Pull-ups, 53#

11 Walking Lunge steps,

Carrying 53# Kettlebell

11 Kettlebell Thrusters, 53#
In honor of U.S. Navy Cryptologist Technician Petty Officer 1st Class Michael J. Strange, 25, of Philadelphia, PA, died on August 6, 2011
To learn more about Strange click here
*25 min cap!

*1 KB/DB for lunges/thrusters

*Scale KB movements as needed; pullup can be lighter weight, no weight, banded, etc. Pullups should be strict

*35# KB RX for women

Tuesday’s WOD 06.23.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (Time)

5 Rounds of:

15 Knees to Elbows

15 Deadlifts – 95/135#

15 Handstand Shoulder Taps

15 Box Jumps – 20/24
*Shoulder Tap Variations: (in order of difficulty)

1. :30 Overhead Hold

2. 15 Freestanding Kick-Ups

3. :30 HS Hold on Wall

4. 15 Side-to-Side Rocks on Wall

5. Accumulate :30 Freestanding HS

RomWod

Monday’s WOD 06.22.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Floor Press (5×10)

*complete all 5 sets at same weight

Metcon (Time)

20-18-16.. and so on reps of:

DB Snatch – 35/50#

DB Squat – 35/50#

100 Single Under
12 Min Cap!

*DB Snatch & Squat go down by 2 reps each round…20-18-16 and so on

*Jump is always 100 single under

*Score is time, but if not finished score is rounds and reps

Sunday’s WOD 06.21.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

RomWod