Category: Workout of the Day

CrossFit Type 44 – CROSSFIT

Group Warm-up

Snatch Balance

*warm-up & complete 5 heavy singles

Metcon (3 Rounds for reps)

AMRAP 4:

8 Alt. DB Snatch 35/50

12 Pull-Ups

200ft KB Farmer Carry

-Rest 1-

AMRAP 4:

8 Alt. DB Snatch 35/50

6 C2B Pull-Ups

200ft KB Front Rack Carry

-Rest 1-

AMRAP 4:

8 Alt. DB Snatch 35/50

3 Bar Muscle-Ups

200ft KB OH Carry
Rx+… Alt. DB Squat Snatch 35/50

*200ft = LOB down back, down back!

**Start each AMRAP at Snatch after Rest.

200ft = 1 Rep. Score is total reps of 3 AMRAP’s.

AMRAP 1 – 21 Reps in a round

AMRAP 2 – 15 Reps in a round

AMRAP 3 – 12 Reps in a round

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (Time)

With a partner..

18 Rounds:

25 Double Under

6 Thruster 65/95

50m Sprint
*P1 works while P2 rests. P1 completes a full rounds then athletes switch. Each athlete completes 9 rounds.

**Scale DU’s to 30 singles!

Metcon (Calories)

Finisher

3 Rounds:

1:00 Max Bike Cals

1:00 KB Plank Taps

1:00 V-Ups

-Rest 1:00-
*score is lowest calories on bike

**Plank taps: KB arms reach away

CrossFit Type 44 – CROSSFIT

Group Warm-up

Deadlift

*building to a 3RM

**record score, next week 1RM

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

CrossFit Type 44 – CROSSFIT

Group Warm-up

Bench Press (9×3)

*one set = 1 wide, 1 medium, 1 close grip = 3

*same weight each grip

*60% of bench for all sets

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

12 Medball Cleans 14/20

8 Push-Ups

2 Rope Climbs

Metcon (No Measure)

Accessory:

Coaches Choice!

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (Time)

2 Rounds:

10 DB Strict Press

10 Box Jumps 20/24″

-Rest 1-

2 Rounds:

10 DB Push Press

10 Box Jump Overs 20/24″

-Rest 1-

2 Rounds:

10 DB Push Jerks

10 Burpee Box Jump Overs 20/24″
*12min timecap

RomWod

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (Time)

With a Partner..

1200m Run

25 C2B Pull-Ups

400m Sled Push or Pull

25 Synchro 1-arm DB Thrusters 35/50

1200m Run

25 Pull-Ups

400m Farmer Carry 53/70
*Run: P1 runs 200m P2 rests, accumulate 1200m

**Females: Sled + 90 lb

**Males: Sled + 140 lb

Rx+.. Bar MU & C2B

CrossFit Type 44 – CROSSFIT

Group Warm-up

Snatch

*warm-up and complete 5×2 at 70-80%

Metcon (Time)

For Time:

30 Snatches 95/135

15 HSPU
*6min TimeCap

Metcon (No Measure)

Accessory:

100 Banded Tricep Press Downs

50-100 Hollow Rocks

CrossFit Type 44 – CROSSFIT

Group Warm-up

Back Squat (6×4)

*Building in weight

**After 4 squats, complete 2 tall Box Jumps

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

Partner 1..

20 Wallball 14/20

Partner 2..

15 Russian KB Swing 53/70

10 Ring Rows

5 Burpees
*P1 is the timer, while P2 completes AMRAP. When P1 finishes reps, partners switch and P1 picks up where P2 left off.

**Sub barbell ring rows on a rack if no rings available.

CrossFit Type 44 – CROSSFIT

Group Warm-up

Power Clean

*building to a heavy single

Metcon (Time)

21-15-9

Hang Power Clean 65/95

Calorie Bike

Medball Sit-Up 14/20
Rx+.. 95/135…GHD Sit-Up

CrossFit Type 44 – CROSSFIT

Group Warm-up

Strict Press

EMOM 12:

Odd Min – 3 Strict Press

Even Min – 3-5 Strict Pull-Ups

Metcon (Time)

1000m Row

30 Alt. DB Snatch 35/50

20 Dual DB Front Rack Lunge 35/50

30 Hand Release Push-Ups

20 Devil’s Press 35/50

30 Hand Release Push-Ups

20 Dual DB Front Rack Lunge

30 Alt. DB Snatch

1000m Row