thur

CrossFit 7070 – CrossFit

Metcon (Time)

For Time:

30 Wall Ball 20/14

30 Toes to Bar

30 Burpees

30 Cal row

30 Thrusters #115/75

30 Cal row

30 Burpees

30 T2b

30 Wb 20/14

Wed

CrossFit 7070 – CrossFit

Metcon (AMRAP – Reps)

3 rounds of 1 min max rep of:

Handstand Push ups

Chest 2 bar pull ups

Front Squat #185/135

Double Unders

tue

CrossFit 7070 – CrossFit

Metcon (AMRAP – Rounds and Reps)

5 Rounds for Time

40 Double Unders

20 Wall Ball 20/14

10 Bench Presses #185/135

12 Days of Christmas

CrossFit 7070 – CrossFit

Metcon (Time)

1 20 Second Handstand Hold

1 20 Second Handstand Hold

2 Pistol Squats

1 20 Second Handstand Hold

2 Pistol Squats

3 Heavy Thrusters

1 20 Second Handstand Hold

2 Pistol Squats

3 Heavy Thrusters

4 Double Unders

1 20 Second Handstand Hold

2 Pistol Squats

3 Heavy Thrusters

4 Double Unders

5 Burpees

1 20 Second Handstand Hold

2 Pistol Squats

3 Heavy Thrusters

4 Double Unders

5 Burpees

6 KB Swings

1 20 Second Handstand Hold

2 Pistol Squats

3 Heavy Thrusters

4 Double Unders

5 Burpees

6 KB Swings

7 Wall Ball Shots

1 20 Second Handstand Hold

2 Pistol Squats

3 Heavy Thrusters

4 Double Unders

5 Burpees

6 KB Swings

7 Wall Ball Shots

8 Box Jumps

1 20 Second Handstand Hold

2 Pistol Squats

3 Heavy Thrusters

4 Double Unders

5 Burpees

6 KB Swings

7 Wall Ball Shots

8 Box Jumps

9 Sit ups

1 20 Second Handstand Hold

2 Pistol Squats

3 Heavy Thrusters

4 Double Unders

5 Burpees

6 KB Swings

7 Wall Ball Shots

8 Box Jumps

9 Sit ups

10 Air Squats

1 20 Second Handstand Hold

2 Pistol Squats

3 Heavy Thrusters

4 Double Unders

5 Burpees

6 KB Swings

7 Wall Ball Shots

8 Box Jumps

9 Sit ups

10 Air Squats

11 Hand Release Push Ups

1 20 Second Handstand Hold

2 Pistol Squats

3 Heavy Thrusters

4 Double Unders

5 Burpees

6 KB Swings

7 Wall Ball Shots

8 Box Jumps

9 Sit ups

10 Air Squats

11 Hand Release Push Ups

12 Strict Pull Ups

Get Some

CrossFit 7070 – CrossFit

Back Squat (8-8-8)

spend 10-15 min in this strength portion.

Build up to a 8 rep max, then 2 min rest btw sets.

Metcon (AMRAP – Rounds)

4 RFT

400m run

40 ft Front Rack Walking Lunges 155/105

“Clean”

CrossFit 7070 – CrossFit

Power Clean (1-1-1-1-1)

take 10-15 min in this section. build up to your 1RM and then 1 rep every 2min.

Metcon (Time)

3 Rft

50 Ab-Mat sit-ups

15 Power Cleans