Friday’s WOD 04.12.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

10 Rounds:

200m Run

200m Row

:30 Rest
*35 min timecap, lift included

*wod time at end of 10

Clean and Jerk (1+2)

*1 clean + 2 Jerks

**In remaining time of your metcon build to a heavy complex

Thursday’s WOD 04.11.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Snatch (Power Position)

in 8 minutes build to a heavy power position snatch, you may land in a squat, power or split.

* Power Position = dip snatch, try to not hinge into a hang.

Use your legs

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

2-4-6-8-10.. etc.

DB/KB Deadlift

DB/KB Lunge
*You choose the weight, 2 DB/KB’s

**Lunge R+ Lunge L = 2

RomWod

Wednesday’s WOD 04.10.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon (Time)

For Time:

100 Double Under

20 Toe-to-Bar

30 Push Press 65/95

20 Toe-to-Bar

30 Push Jerk 65/95

20 Toe-to-Bar

30 Split Jerk 65/95

100 Double Under
*Scale:: 200 Single Unders & Hanging Knee Raises

Metcon (No Measure)

50 Band Adductions Ea.

Tuesday’s WOD 04.09.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Metcon (No Measure)

4 Rounds NFT:

LOB DB Waiter Walk

6 Ea. SL DL with DB/KB

:30 Tuck Crunch

Monday’s WOD 04.08.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Back Squat (10×2)

*Complete 10×2 at 70%

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

6 Power Clean @75%

6 Bar Facing Burpee
*75% of power clean max, this should be heavy!

Metcon (No Measure)

100 Glute Supermans
*Lying on box/bench, hip crease on edge, leg in & out

Sunday’s WOD 04.07.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds)

EMOM 15:

Min 1 – 100m Run

Min 2 – 12/15 Cal Row

Min 3 – 8/10 Cal Bike
Rx+.. Medball Run

RomWod

Saturday’s WOD 04.06.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Snatch (15×1)

15 EMOM

Add weight each set. Build to a heavy for the day

Metcon (6 Rounds for time)

6 Rounds:

Walking Lunge 50′ w/ Medball 14/20

12 Pull-Ups

15 KB Swing 35/53

12 Medball Sit-Ups

-1 min rest-
*score is EACH round, 6 separate scores!

Friday’s WOD 04.05.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Push Press + Push Jerk (1 + 1)

Complete 8 working sets over 65%

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

1 Rope Climb

10 Box Jumps 24/30″

Metcon (No Measure)

3×10 DB Tate Press

3×20 Hollow Rocks

Thursday’s WOD 04.04.19

CrossFit Type 44, CrossFit Type 44 West – CrossFit Youth

Group Warm-up

Front Squat (10-10-10-10-10)

*add weight ea. set

Metcon (Time)

5 Rounds:

15 Jumping Squats

100m Sprint

12 Burpee

Thursday’s WOD 04.04.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Front Squat (5-4-3-2-1-2-3-4-5)

*score is your single (1)

Metcon (Time)

4 Rounds:
30 Wallball 14/20
12 Burpee