Category: Workout of the Day

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!

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

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.

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

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.

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

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!

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.

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.

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