Saturday’s WOD 07.25.20

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!

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!