Saturday’s WOD 04.20.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Clean and Jerk (1+2)

Clean + 2 Jerks

* Use 80% of your Clean and Jerk to perform 6 working sets

Metcon (Time)

30-20-10

KB Swing 16/24

Goblet Squats

100m Single Arm OH Carry

Friday’s WOD 04.19.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Back Squat (20RM)

GET TOUGH. Try to get warm by performing 5-8 reps increasing weight. Once you get to a weight you feel would make for a challenging 20, HAMMER DOWN.

*You will not want to do a max set of 20 for multiple sets.

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

7 HSPU

10 SDHP 55/75

25 Double Unders

Thursday’s WOD 04.18.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

1 Mile Run

-Rest 5 Min-

800m Run

-Rest 3 Min-

400m Run

-Rest 1-

200m Run

-Rest 3-

400m Sprint

Metcon (No Measure)

5 Min of Active Recovery:

200M Walking Cool Down

*Roll/Stretch Calves/Feet. Work mobility with quads and hips.

Wednesday’s WOD 04.17.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

AMRAP 22:

10/12 Calorie Row

6 Toes to Bar

10 Box Jumps 20/24″
*Each partner completes a full round

RomWod

Tuesday’s WOD 04.16.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Bench Press (5×5)

*Complete all sets at 70%

**Superset w/ Pull-Ups & rest 1 minute!

Metcon (5 Rounds for reps)

Max Effort Pull-up
*If unable to do Pull-Ups w/out assistance, do STRICT Pull-Ups w/ a band for your max sets. The goal is to get to total failure. Choose a band that you can at least do 5-10 strict pull ups with.

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Monday’s WOD 04.15.19

CrossFit Type 44, CrossFit Type 44 West – CrossFit Youth

Group Warm-up

Deadlift (3RM )

*In 16min build to a heavy 3RM for the day.

Metcon (Time)

5 Rounds:

12 Deadlift 135/155

8 Burpee Over Bar

Metcon (Time)

50m Lunge

200m Run

REST :30

400m Run

REST 1:00

800m Run

Monday’s WOD 04.15.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Deadlift (3RM )

*In 16min build to a heavy 3RM for the day.

Metcon (Time)

5 Rounds:

12 Deadlift 135/155

8 Burpee Over Bar

Metcon (No Measure)

50 Goodmornings w/ Empty Bar
*If you can do this “with ease” add 5-10#

Sunday’s WOD 04.14.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds and Reps)

6 Rounds:

AMRAP 3:

4 Burpee Box Jump Over 20/24″

50m Run

-Rest 1 Minute-
*Pick up where you left off.

RomWod

Saturday’s WOD 04.13.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

Teams of 2:

150 Cal Row

120 WallBall 14/20

150 Cal Bike

120 Alt. DB Snatch 35/50

-Buy Out-

30 Muscle-ups

Metcon (Weight)

Complete 15 TGU ea. side

Metcon (No Measure)

complete 100 reps of Abs of choice