Thursday’s WOD 06.06.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Split Jerk (8×2)

@70%

*Work on a full lockout in catch position

Metcon (Time)

Diane “ish”

21 Deadlift 155/225

10 HSPU

15 Deadlift

10 HSPU

9 Deadlift

10 HSPU
Rx+.. Strict HSPU

Scale.. Hardest version of HSPU

Metcon (No Measure)

3 Rounds:

10 Ea. Walking Lunge w/ Weight

15 Banded Goodmorning

Wednesday’s WOD 06.05.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Power Snatch (12x 1+1+1)

Snatch DL + Power Snatch + OHS

*Sub 2 Power Snatch if unable to safely perform a OHS

Metcon (AMRAP – Rounds and Reps)

AMRAP 11:

10 Single Arm DB/KB Thruster 35/50

15 Box Jumps 20/24″

Tuesday’s WOD 06.04.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

1-Mile Run (Time)

Max Effort 1-Mile Run
grab a partner, complete however you want, as long as its equal work. 1 person running at a time.

Example:

1x 800M each

2x 400M each

4x 200M each

8x 100M each

Metcon (Time)

21-15-9

Push Press 75/115

7-5-3

Bar MU

Metcon (No Measure)

4 Rounds:

100 M Farmer Carry AHAP

8 DB Seated Press

20 Hollow Rocks

Monday’s WOD 06.03.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Back Squat (1×1)

*In 16 minutes build to a heavy single for the day!

*please record scores*

Metcon (Time)

3 Rounds:

8 Burpee Over Bar

20 Squat Cleans 95/135

50 Double Under

Metcon (No Measure)

100 Heels Up Glute Pulse
*hip bridge position, peel heels from the ground (1″) lift hips midway, pulse up, keeping hips from touching

Sunday’s WOD 06.02.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds)

EMOM 20:

Min 1 – 8/10 Calorie Bike

Min 2- 30-50 Double Unders

Min 3- 12/15 Calorie Row

Min 4- 12 Plate G2O 25/45

RomWod

Saturday’s WOD 06.01.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

Teams of 2:

150 Alt. DB Snatch 35/50

60 Box Jump 20/24″

100 DB Front Squat

40 Box Jump 24/30″

150 DB Push Press

60 Box Jump 20/24″
*One person works at a time.

**DB can’t be “set down” someone is always holding.

Friday’s WOD 05.31.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

5 rounds:

300m Run

12 Toes to Bar

12 Deadlift 125/185
*If no TTB do V-Ups (to the best of your ability) try not to flop to the ground!

Metcon (No Measure)

Handstand Skill Work:

-HS Walking

-HSPU

-HS Hold

-Freestanding

-Walking Obstacles

-Shoulder Taps
*Use this time to CHALLENGE your ability. If you can do HS holds on a wall, work on HS holds within a single floor mat, learn how to use your hands for stability.

*If you’re an EXPERT HS walker, work on walking in a box shape (forward, side, back, side)

*Try using a band on the rack to work on balance w/out full assistance of a wall.

Work on GOOD body positions.

*There are MANY options for all skill levels. This time is to help you develop as an athlete, please do your best to utilize the time, and make small improvements or learn a new skill set. Don’t rush things, don’t do things that will harm you/your body.

*You cannot improve by doing things with half effort, sometimes things are frustrating to re-learn, or that takes time to do correctly, but it is worth it, so do your best to soak in all the information and focus on 1-2 skills to PERFECT.

HAVE FUN

Metcon (Weight)

Plank
1x Max weight for :90 plank hold

Thursday’s WOD 05.30.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Split Jerk (8×3)

@65% 3 TNG Split Jerks

*work on using legs in dip/drive, dropping under to be in full lockout when catching overhead

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

20 Wallball 14/20

15 Burpee Box Jump 20/24″

10 Push Press 55/75

Wednesday’s WOD 05.29.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Clean (Clean + High Hang Clean)

*EMOM 12, building in weight

1000m Row (Time)

Max Effort 1000m Row
Rest 5 Min

500m Row (Time)

Max Effort 500m Row

Metcon (No Measure)

3 Rounds:

8 Weighted Box Step Ups Ea. Leg

15 Back Ext. Or Superman’s

100m Farmer Carry

Tuesday’s WOD 05.28.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (No Measure)

10 Rounds NFT:

10 Russian Swings

15 AbMat Sit-Ups

2 TGU Ea. Side

50m Jog
*For those who completed “Murph” yesterday, move through movements with recovery on your mind, not time.

RomWod