Wednesday’s WOD 10.16.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Push Press

*Build to a heavy 5RM

Metcon (3 Rounds for time)

0:00 – 8:00 (solo)

5 Rounds:

6 Slam Balls

10 Burpee Over Ball

8:00 – 16:00 (w/ partner)

100 Calories

-OR-

1 Mile Run (switch every 200m)

16:00 -24:00 (solo)

21-15-9

HSPU

Alt. DB Snatch 35/50
*scale appropriately, AT LEAST 1 minute of rest at each section

Tuesday’s WOD 10.15.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 30:

20/25 Calorie Bike

1 Rope Climb

20/25 Calorie Row

50m Walking Lunge
*Scale 2 Deadman’s

Metcon (No Measure)

Accessory:

3 Rounds:

8 ea. DB Row

10 Barbell Glute Bridge

Monday’s WOD 10.14.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Weight)

EMOM 7:

2 Squat Clean

20 Sit-Ups
*choose a challenging 2 rep for entire EMOM. Same weight for 7min.

**choose a challenging sit-up option for yourself, weighted, ghdsu, etc.

Metcon (Time)

3 Rounds:

6 Hang Power Clean 65/95

6 Front Squat

2 Rounds:

5 Hang Power Clean 95/135

5 Front Squat

1 Round:

4 Hang Power Clean 115/155

4 Front Squat
Rx+.. 95/135, 115/155, 135/185

Sunday’s WOD 10.13.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

RomWod

Saturday’s WOD 10.12.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

With a Partner:

100 Calories

90 DB Walking Lunge 35/50

80 Calories

70 Alt. DB Snatch

60 Calories

50 DB Step-Ups

40 Calories

30 DB Snatch

20 Calories
*10 Toes to Bar after every movement

**TimeCap 35

Friday’s WOD 10.11.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Front Squat (6×3)

Metcon (Time)

5 Rounds:

10 Thruster 65/95

10 C2B Pull-Ups
Rx+.. 7 Bar MU

*If 7 BMU is too many, do 10 total reps of BMU + C2B

Thursday’s WOD 10.10.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Power Snatch

*Heavy set of 2, quick singles

Metcon (Time)

50-40-30-20-10

Double Unders

Sit-Ups

Russian KB Swing 35/53

RomWod

Wednesday’s WOD 10.09.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds)

EMOM 30:

Min 1 – 12/15 Calorie Bike

Min 2 – 10 Goblet Squat 24/32

Min 3 – 12/15 Calorie Row

Min 4 – 10 Burpee

Min 5 – Rest

Metcon (No Measure)

Accessory:

3-4 Rounds:

8 ea. DB Reverse Lunges

15 ea. DB Side Bend

Tuesday’s WOD 10.08.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Strict Press

*Build to a 3RM

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

8 Push-Ups

12 1-Arm DB Hang Clean & Jerk 35/50

:40s Plank on Elbows
Rx+.. HSPU / Plank on Hands

Monday’s WOD 10.07.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Deadlift (10 x 1)

*EMOM 10, building in weight

Metcon (Time)

21-15-9

Deadlift 155/225

Box Jump 20/24″
Rx+.. 205/315

*Keep DL less than 60% of strength

2k Row (Time)

Max Effort 2k Row
*with a partner, switch every 500m