Mauler

CrossFit 7070 – CrossFit

Weightlifting

Push Press (5X4X3X3)

Establish 3 rep max for last two sets

Metcon

Metcon (Time)

3 RFT

50 Air Squats

5 Clean and Jerks 135/95

1000m Row (Time)

Max Effort 1000m Row

Benchmark Friday

CrossFit 7070 – CrossFit

Benchmark Friday was moved to accommodate the CrossFit Open 16.2

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cinnamon Roll

CrossFit 7070 – CrossFit

Metcon (Time)

Re-test Elbow Plank – max hold

SKILL: Metcon (AMRAP – Reps)

Tabata DU

WOD: Metcon (Time)

Partner WOD

3 RFT

29 OHS 75/55 share reps

29 Partner back ext ea person

29 GHD s/u ea person

Back Squat (10,8,6,4,2,2)

16.2

CrossFit 7070 – 2016 Open

http://d2ufjv2mjmrw7m.cloudfront.net/sites/default/files/2016_OPEN_WEEK2_13-skdnh723dsb6sgh.pdf

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Hanging Knee Raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 115#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

CrossFit Games 16.2 Masters 55+ (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 115# / 65#

*Round 2 – 13 @ 135# / 85#

*Round 3 – 11 @ 155# / 105#

*Round 4 – 9 @ 185# / 125#

*Round 5 – 7 @ 205# / 145#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Masters 55+ Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Sit Ups

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 65# / 45#

*Round 2 – 13 @ 85# / 65#

*Round 3 – 11 @ 105# / 75#

*Round 4 – 9 @ 125# / 85#

*Round 5 – 7 @ 145# / 105#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Teens 14-15 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 115#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Teens 16-17 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 115# / 75#

*Round 2 – 13 @ 145# / 95#

*Round 3 – 11 @ 185# / 125#

*Round 4 – 9 @ 205# / 135#

*Round 5 – 7 @ 235# / 155#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Teens Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Hanging Knee Raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 65# / 45#

*Round 2 – 13 @ 85# / 65#

*Round 3 – 11 @ 105# / 75#

*Round 4 – 9 @ 125# / 85#

*Round 5 – 7 @ 145# / 95#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

Eva

CrossFit 7070 – CrossFit

CF7070 Warm Up (No Measure)

Complete 2 rounds

15 Air Squats

20 Double Unders / 40 Singles

10 PVC Pass Throughs

7 PVC Around the World

4 Inch Worms

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups

Spike

CrossFit 7070 – CrossFit

Metcon (No Measure)

Single leg bridges (l & r)

4 each leg x 45 sec holds w/45 sec rest

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 45/25 same KB for all movements

10 KB Snatch

10 KB Press

10 H2H KBS

10 TGU

10 Goblet Squats

10 KB Swings – American

STR: Bench Press (3×8 @ 70% )

Muffintop

CrossFit 7070 – CrossFit

Metcon (No Measure)

Tabata Mtn Climbers

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 7 – increase x3 every round

3 C/J 95/65

3 T2B

STR: Zots Press (5×10)

Jason Brown

CrossFit 7070 – CrossFit

Metcon (No Measure)

Bridges

4 RDS x 45 sec holds w/ 20 sec rest

WOD: Metcon (Time)

For Time

24 DL @ 275/165

24 BJ 24/20

24 WB 20/14

24 HRPU

24 BJ 24/20

24 WB

24 Clean 115/75

extra: Metcon (Time)

50 Abmat S/U

Hammerhead

CrossFit 7070 – CrossFit

Metcon (No Measure)

L & R Elbow Plank

2×1 min hold w/ 30 sec rest

STR: Overhead Squat (work up to a 5 rep max)

WOD: Metcon (AMRAP – Reps)

EMOM 10

10 Power Snatch 95/65

DU

score is total DU

Rise and Shine

CrossFit 7070 – CrossFit

Metcon (No Measure)

Front Leaning Rest

2×1 min holds w/ 30 sec rest

WOD: Metcon (Time)

For time

10, 9,8, ….2, 1

Pull Ups

Burpees

Sledge Hammer – each arm

extra: Metcon (No Measure)

L-Sit Tabata

Chair

Ring or Bar