Wednesday’s WOD 02.06.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Squat Clean (6-6-6-6-6-6)

60-65% work on cycling barbell. Unbroken sets. Up from last week, 1/30. All sets at the SAME WEIGHT.

Metcon (Time)

8 Rounds:

250m Row Sprint

100′ Farmer Carry

-Rest 1 Min-
*24 mats = 100′

**You choose weight, challenge yourself

Tuesday’s WOD 02.05.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Bench Press (9×3 @60%)

3×3 Wide Grip

3×3 Medium Grip

3×3 Close Grip

*same weight each grip

*60% of bench for all sets

*one set = 1 wide, 1 medium, 1 close

Metcon (Time)

6 Rounds:

7 KB Deadlift 16/24

7 KB Hang Power Clean

7 KB Front Squat
*2 KB’s!

*goal, unbroken rounds

Metcon (No Measure)

Accessory:

4×15

Glute Superman

-or-

Back Extension

Monday’s WOD 02.04.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Deadlift

*Build to a heavy single

**Feet on 45# plate, 4″ deficit

Metcon (Time)

“Grace”

30 Clean & Jerks 95/135
Rx+.. “Heavy Grace” 135/185

Metcon (No Measure)

Accessory:

3 Rounds:

15 Russian Swings w/ Band (red/blue)

Max Plank (add # if 1 min is easy)

Sunday’s WOD 02.03.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds)

EMOM 15:

Min 1 – 10/15 Cal Bike

Min 2 – 6-10 D-Ball/Sandbag Clean

Min 3 – LOBx2 Double OH Carry

RomWod

Saturday’s WOD 02.02.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

Team of 2:

100 Calorie Row

Complete:

12-24-36

Synchro Thrusters 55/75

Toes to Bar

100 Calorie Row
Rx+.. 65/95

Rx++.. 75/115

Metcon (No Measure)

Skill Work:

Spend 10-15 Min work on a weakness!

– HSPU

– Muscle Up

– HS Walk

– Kipping

Friday’s WOD 02.01.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Behind The Neck Jerk

*12 min to build to a heavy single

Metcon (Time)

4 Rounds:

10 Pull-Ups

15 Deadlift 155/225

25 Sit-Ups
Rx+.. GHD Sit-Up

Metcon (No Measure)

Accessory:

3 Rounds:

10 Tate Press

12 Rollback Extension

Thursday’s WOD 01.31.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

21-18-15-12-9-6-3

Single Arm Front Rack DB Lunge 35/50

Box Jumps 20/24″
Rx+.. OH Lunge

*switch sides each round 21’s with right, 18’s with left, etc

RomWod

Wednesday’s WOD 01.30.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Squat Clean (6-6-6-6-6-6)

*55-60% work on cycling barbell. Unbroken sets.

Metcon (Time)

5 Rounds:

500m Row

-or-

400m Run

-or-

25/30 Cal Bike

-Rest 1:1-
*Chose one & stick to one for all 5 rounds.

**Goal :05/:10 apart each round

***Score is total time, record all 5 scores in comments

Tuesday’s WOD 01.29.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Push Press (10×2 @65% )

*Pause at top :01

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Metcon (No Measure)

Accessory:

30 Perfect Ring Rows

-or-

20 Strict Pull-Ups

Monday’s WOD 01.28.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Back Squat

Work to a 3RM

Metcon (AMRAP – Reps)

Every 3 Min for 5 Rounds:

30 KB Swings 16/24

Max Burpee over KB

Metcon (No Measure)

Accessory:

2 Rounds:

1 Min Plank

:30 Hollow Hold