Tuesday’s WOD 08.04.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Sumo Deadlift

*12min to find a heavy single

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

50m Sprint

5 HSPU’s

10 DB OH Lunges 35/50

-Rest 1-

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

100m Sprint

10 Push-ups

20 DB Lunges 35/50

-Rest 1-

1-Mile Run (Time)

Max Effort 1-Mile Run

Monday’s WOD 08.03.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Front Squat (3-3-3-3-3-3)

Start moderate and build to a heavy 3 rep.

Metcon (Time)

3 Rounds:

65 Double Unders

45 Calorie Row

15 Hang Power Clean & Jerk 95/135

15 C2B Pull-Ups
Rx+.. 105/155lbs

Sunday’s WOD 08.02.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

20 Lunges holding Slam Ball

20 Slam Balls

10 Toes to Bar

-Rest 2-

AMRAP 4:

10 Lunges Holding Slam Ball

10 Slam Balls

5 Toes to Bar

RomWod

Saturday’s WOD 08.01.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (Weight)

E2MOM 14:

1 Snatch Pull + 1 Squat Snatch + 1 Overhead Squat

Metcon (AMRAP – Rounds)

EMOM 12:

Min 1 – 10 Overhead Squats 75/115

Min 2 – 12/15 Calorie Bike or Row

Min 3 – 100m Jog