CrossFit Type 44 – CROSSFIT
Group Warm-up
Metcon (Time)
6 Rounds:
10 Wallballs 14/20
15 Power Clean 65/95
*EMOM: 3-5 HSPU
Rx+.. 15 Wallball’s
*HSPU’s start the workout!
Category: Workout of the Day
Friday’s WOD 07.24.20
CrossFit Type 44 – CROSSFIT
Group Warm-up
Floor Press (6×3)
*all sets at medium to heavy weight
Bradley (Time)
10 Rounds for time of:
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here
*20min TimeCap
Thursday’s WOD 07.23.20
CrossFit Type 44 – CROSSFIT
Group Warm-up
Metcon (AMRAP – Rounds and Reps)
AMRAP 25:
500m Row or 20/25 Calorie Bike
20 KB Reverse Lunges 35/53
20 Russian KB Swings
:30 KB Front Rack Hold (L)
:30 KB Front Rack Hold (R)
Rx+.. 53/70
Metcon (No Measure)
Accessory:
Coaches Choice!
Wednesday’s WOD 07.22.20
CrossFit Type 44 – CROSSFIT
Group Warm-up
Hang Clean (2 Power Clean + 2 Hang Clean)
*Building in weight
Metcon (Time)
For Time:
800m Run
Immediately Into..
Metcon (Time)
5 Rounds:
12 Toes to Bar
6 Power Clean 95/135
Rx+.. 125/165
Tuesday’s WOD 07.21.20
CrossFit Type 44 – CROSSFIT
Group Warm-up
Back Squat (2×10)
*Building in weight
Metcon (Time)
5 Rounds:
E3MOM:
15 Burpees
30 Air Squats
50 Double Unders
*score is slowest round
Monday’s WOD 07.20.20
CrossFit Type 44 – CROSSFIT
Group Warm-up
Push Jerk
*Build to a Heavy 5 Rep
Metcon (Time)
15-12-9-6-3
Deadlift 85/115
Push Jerk
*Complete a 200m Run after each set
**Rx+.. 95/135
Sunday’s WOD 07.19.20
CrossFit Type 44 – CROSSFIT
Group Warm-up
Metcon (Time)
500m Row
40 Goblet Squats 35/53
30 Toes to Bar
40 Goblet Squats
500m Row
,
RomWod
Saturday’s WOD 07.18.20
CrossFit Type 44 – CROSSFIT
Group Warm-up
Snatch Complex
1 Power Snatch
2 Overhead Squat
5 sets building to a heavy complex
Metcon (AMRAP – Reps)
AMRAP 16:
Partner 1:
400m Run
Partner 2:
15 Burpees
Max KB Swings 35/53
*Score is total swings
Thursday’s WOD 07.16.20
CrossFit Type 44 – CROSSFIT
Group Warm-up
Front Squat (5×5)
@70%
Metcon (Time)
For Time:
100 Air Squat
800m Run
40 Toes to Bar
20 HSPU
Wednesday’s WOD 07.15.20
CrossFit Type 44 – CROSSFIT
Group Warm-up
Shoulder Press (10-5-3-1-1-1-3-5-10)
*score is heavy single!
Metcon (Time)
2 Rounds:
10/15 Calorie Bike
10 Box Jump Overs – 20/24″
Rx+.. 15/20 Calories
*3min TimeCap, but goal is 2min!
**Run in 2 heats, clean bikes after 1st person!