Monday’s WOD 08.31.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Deadlift (3×4)

1×4 @ 70-75% of 2RM

1×4 @ 75-80%

1×4+ @ 80-85%

*No more than 8-10

Metcon (Time)

3 Rounds:

20/30 Calorie Row

15 Deadlifts 105/155

12 HSPU
Rx+.. 155/225

*TimeCap 12!

Sunday’s WOD 08.30.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (AMRAP – Reps)

Tabata

8 Sets Each: (:20 on / :10 off)

Tabata 1 – KB Swing

Tabata 2 – Burpees

Tabata 3 – Slam Ball

Tabata 4 – Burpees
*score is total reps

RomWod

Saturday’s WOD 08.29.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (No Measure)

EMOM 15:

Min 1 – :40 Jump Rope Practice

Min 2 – 1-3 Rope Climb

Min 3 – 10/12 Calorie Bike

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Hand Release Push-Ups

30 Sit-Ups

60 Double Unders

100m Run

Friday’s WOD 08.28.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Strict Press (3×6)

1×6 @ 65-70%

1×6 @70-75%

1×6+ @ 75-80%

*No more than 6-8 reps

Metcon (Time)

150 Wallballs 14/20

*Every 2:00, including 0:00 complete 14/16 Calorie Row
*Reduce total wb or calorie reps as needed. Athletes should be able to complete roughly 10-15 wb’s in a minute.

Thursday’s WOD 08.27.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Deadlift (3×6)

1×6 @ 65-70% of 2RM

1×6 @ 70-75%

1×6+ @ 75-80%

*No more than 8-10 reps

Metcon (Time)

30 Deadlift AHAP

800m Run

30 Pull-Ups

20 Deadlift

400m Run

20 C2B Pull-Ups

10 Deadlift

200m Run

10 Bar Muscle-Ups
*you choose the DL weight!

**Avoid ring row as modification if you came in yesterday. Try something new!

Wednesday’s WOD 08.26.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Power Snatch

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Calorie Row

20 DB Russian Twist 35/50

25 Ring Row

30 Up Down Devil’s Press 35/50
Rx+.. 20 GHD Sit-Ups

*Russian Twists L + R = 1, challenge yourself and try feet elevated ring rows!

Tuesday’s WOD 08.25.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Back Squat (3×6)

1×6 @ 65-70% of 2RM

1×6 @ 70-75%

1×6+ @ 75-80%

*No more than 8-10 reps. Shooting for more than 6 QUALITY reps – no going to failure!

Metcon (Time)

5 Rounds:

Every 4:00..

15 Hang Power Clean 75/115

12 Front Squats

9 Strict HSPU
*Everyone should at least get :30 – :45 rest! Score is slowest round.

Scale the number of Strict HSPU if needed, but if it’s less than 5 reps, scale the movement to something you can accumulate more volume in!

**RX+ 95/135lbs

Monday’s WOD 08.24.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Bench Press

Warm-up and complete 5×3 at the same weight

Metcon (Distance)

Find a Max Distance Broad Jump between Bench sets!
*score is inches

Metcon (Time)

7 Rounds:

200m Run

12 Burpee Box Jump Overs 20/24″
*timecap 21!

Metcon (No Measure)

3 Rounds:

10 DB Front Raises

10 DB Lateral Raises

10 DB Upright Rows

20 Single DB Russian Twist
*time allowing

Sunday’s WOD 08.23.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds and Reps)

4 Rounds:

AMRAP 3:

3 Power Snatch 75/115

3 Hang Snatch

3 Over the Bar Burpees

-Rest 1-
*score is lowest amrap

RomWod

Saturday’s WOD 08.22.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (Time)

2 Rounds:

45/60 Calorie Bike

50 Single DB Thruster 35/50

30 Toes to Bar

-Rest 3-
Rx+.. 2 DB’s

*Sub 1000m Row or 800m Run

Metcon (No Measure)

Accessory:

3 Rounds:

15 Lat Pull Downs

10 Skull Crushers