Wednesday’s WOD 08.21.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Deadlift (7×5)

*complete all sets at 65-75%.

Metcon (Time)

21-18-15-12-9

Power Cleans 75/115

AbMat Sit-ups

Calorie Row
Rx+ 95/135

Metcon (No Measure)

Accessory: Coaches Choice!

Tuesday’s WOD 08.20.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Front Squat

2×5 at 50%

2×5 at 60%

2×3 at 70%

2×3 at 80%

2×2 at 85-90%

1×2 at 2 Rep Max

3×2 at 85% of 2RM

*Score is 1×2

Metcon (AMRAP – Reps)

AMRAP 3:

Max Calorie Bike

Metcon (No Measure)

Accessory:

3 Rounds:

1:00 Plank

50 Russian Twist

Monday’s WOD 08.19.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Weight)

E2MOM 10:

1 Hang Squat Snatch + 2 Overhead Squats
*Start E2MOM at a moderate load & build toward heavy, but doable set.

Metcon (Time)

2 Rounds:

15 Hang Power Snatch 65/95

15 Burpee Over Bar

200m Run

-Rest 2-

2 Rounds:

12 Hang Power Snatch 95/135

15 Burpee Over Bar

200m Run

-Rest 2-

2 Rounds:

9 Hang Power Snatch 105/155

15 Burpee Over Bar

200m Run
*Score is the combined time for all three workouts including rest period.

Sunday’s WOD 08.18.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

1 Rope Climb

20 Push-ups

1 Rope Climb

10 V-ups

1 Rope Climb

5 Burpees

RomWod

Saturday’s WOD 08.17.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

Buy In: 300m Run

7 Rounds:

15 Wallball Shots 14/20

17 Power Cleans 65/95

37 Double Unders

Buy Out: 300m Run

*Rx+.. Double Squat WB Shot
**These numbers represent the date Dylan passed away, 7/15/17. He was 37 years old. Dylan left behind his wife and 2 kids.

Friday’s WOD 08.16.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Deadlift

EMOM 10:

5 Deadlift @70-75% of max

Metcon (Time)

30-20-10-20-30

Alt. DB Snatch 35/50

Toes to Bar

Metcon (No Measure)

Accessory:

3 Rounds:

25 Banded Goodmornings

20 Lateral DB Raises

15 Weighted Hip Bridges

Thursday’s WOD 08.15.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Shoulder Press

*work up to a 1 rep max

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

250m Row

10 Burpee Box Jump 20/24″

100m Run

200m Farmer Carry
*choose a challenging farmer carry weight for yourself!

Wednesday’s WOD 08.14.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (No Measure)

Tabata:

4 Rounds: Hollow Rocks

4 Rounds: Coaches Choice

Metcon (No Measure)

Skill: Bar Muscle-Up
*15 Minutes

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

Tuesday’s WOD 08.13.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

2 Rounds:

800m Medball Run 14/20

30 Wallball Shots

30 KB Swings 16/24

Metcon (No Measure)

3 Rounds:

10 Dead Bug Ea.

:30 Side Plank Ea.

10 Barbell Bent Over Row

10 Bird Dog Ea.

LOB Lateral Bear Crawl Ea.

10 DB Bent Over Row Ea.

Monday’s WOD 08.12.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Back Squat (5×3)

*Complete all sets at 80%-85% of max.

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
*Compare score to 12/03/18