Get Some

CrossFit 7070 – CrossFit

Metcon (No Measure)

Front Leaning Rest-

6×30 sec. holds with 30 sec rest btw. sets

Metcon (Time)

Teams of 3:

100 Cal Row

100 Box Jump Overs, 24/20″

100 Thrusters, 75/55

100 TTB

100 Thrusters, 75/55

100 Box Jump Overs, 24/20

100 Cal Row

Fight

CrossFit 7070 – CrossFit

Metcon (No Measure)

EMOMx20

Odd: 20/16 Calorie Row

Even: 10 Push Jerks, #115/75

Overhead Squat (Work up to a Heavy 5 rep max (From Rack))

Metcon (Time)

Elbow Plank baseline

World on your shoulders

CrossFit 7070 – CrossFit

Metcon (Time)

In pairs, split reps as needed. One person works at a time, while “resting” partner holds 20/14# WB overhead.

2 RFT:

50 sit ups

40 step ups

30 pulls ups

20 burpees

Happy Friday

CrossFit 7070 – CrossFit

Weightlifting

Deadlift (Take 20-30 mins to establish your 1 RM Deadlift)

Metcon (Time)

Load bar w/ 50% of your 1 RM DL

15 Cleans (squat clean) for time

3 mins rest

12 Cleans for time

2 mins rest

9 Cleans for time

Pagosa

CrossFit 7070 – CrossFit

This is a test

Box Jumps (12 mins to work on highest box jump)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

20 Stationary Over Head Lunges 25/15

10 Push Ups

Slow is Fast

CrossFit 7070 – CrossFit

Pull-ups (EMOM for 7 3-5 Strict Pull Ups)

Metcon (Time)

5 Rounds

10 DL @ 50% of your strict press 1 RM

8 Hang Power Cleans

6 Front Squats

4 Thrusters

Rest 1 min btwn RDS

*** Use same bar for all movements***

Supple Leopard

CrossFit 7070 – CrossFit

Metcon (No Measure)

Back Squat

5-5-5-5-5

Warm up to a 5 rep max, then start sets resting 1 min btwn sets

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 mins

50 DU or 100 singles

400m Row

30 Burpee over rower

Metcon (No Measure)

Extra Credit:

Handstand walk rig to door x 2 or Handstand hold on wall 30 sec x 2

Resting as needed

One more!

CrossFit 7070 – CrossFit

 

Metcon (Weight)

Every 90 seconds for 12 minutes (8 sets)

1 Hip PC + 1 Hang + 1 clean

65-70% of 1 RM Clean

Metcon (Time)

8 RFT

8 DL @ 185/125#

8 TTB

8 HSPU

Metcon (Time)

Cash out

50 Ab s/u or

50 GHD

Record if you did abmat or GHD

Balls and Burps

CrossFit 7070 – CrossFit

Squat Clean (5 – 5 – 5 – 5 – 5 @ 75-80%)

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

P1 completes 7 wall balls 20/14 and 7 burpees while P2 rests. Swtich

Don’t Look Back

CrossFit 7070 – CrossFit

Front Squat (front squats 4-4-4-4)

Metcon (Time)

2RFT

Partner wod

100 total knees 2 stomach

(partner hangs while the other works)

125 total push ups

150 total ab mat sit ups

175 air squats

200 push press #45/35