Category: Workout of the Day

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Weight)

EMOM 12:

1 Power Clean + 2 Jerks

Metcon (AMRAP – Rounds and Reps)

3 Rounds:

AMRAP 4:

10 DB Snatch 35/50

5 HSPU

10 Wallball 14/20

-Rest 2-

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Metcon (No Measure)

Complete 4-5 rounds NFT

10 bent over barbell rows

15 banded leg curls

20 Banded ab crunch

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds and Reps)

With a Partner:

AMRAP 25:

10/12 Cal Row/Bike/Ski

16 Walking Lunge

30 Doubles

**10 Partner Medball Abmat Sit-Ups every switch 14/20
One medball, thrown between partners.

Both do a sit-up, one has medball, then throws, etc to 10

Metcon (No Measure)

20 Min Skill:

Rope Climb/Rope Pull Up/Legless/Vest

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Squat Clean (6-6-6-6-6-6)

65-70% work on cycling barbell. Unbroken sets. Up from last week, 2/6. All sets at the SAME WEIGHT.

Metcon (Time)

30-20-10

KB Swing

Burpee to Target
*Choose weight, challenge yourself

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

20 Snatch 75/115

15 Box Jump 20/24″

10 Toes to Bar
*scale 10 V-Up, control down

Metcon (No Measure)

4 Rounds:

10 DB Floor Press AHAP

15 DB Oblique AHAP

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Front Squat (1 Pause Front Squat + 1 Front Squat)

*Build to a heavy pause FS + FS

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Metcon (No Measure)

Accessory:

100 Goodmorning

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

15 Devil’s Press 20/35 25/40

15 Toes to Bar

25 Medball Sit-Up
Rx+.. 25 GHD Sit-Up

RomWod

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

3 Position Snatch (*Build to a heavy )

Floor / Hang / Hi-Hang

Metcon (Time)

Buy-In:

1000m Row/Ski/Run or 50/60 Cal Bike

-then-

10-8-6-4-2

Bar MU/Ring MU

50 Double Unders

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Overhead Squat (5×5)

*Increase weight each set

Metcon (Time)

Teams of 2:

100-80-60-40-20

Wallball 14/20

Box Jump 20/24″
*one person works at a time

Metcon (No Measure)

Accessory:

100 Tear Aparts

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Turkish Get Up (15 Each Side )

As heavy as possible, with good form.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

20 Alt. DB Snatch 35/50

10 HSPU

Metcon (AMRAP – Reps)

20min Skill Work

Pull-Up

Kipping/Butterfly

Max Set