Smoked!

CrossFit 7070 – CrossFit

Metcon (Time)

In teams of 2, split reps as necessary.

100 DUs (200 singles)

90 wall balls (20/14)

80 sit ups

70 DL (155/95)

60 BJ (24/20)

50 KBS 55/35

40 HSPU

30 K2E

20 push ups

10 clean and jerks (155/95)

Complete list, then repeat moving back up the list again! 🙂

Fun Day

CrossFit 7070 – CrossFit

Skill: Metcon (No Measure)

Robot Push Ups

4 x 10 @ 30 sec rest

WOD: Metcon (AMRAP – Rounds and Reps)

30 AMRAP

2 Rope Climbs

8 HSPU

16 Box Jumps 24/20

STR: Shoulder Press (Dumb Bell 15, 12, 9, 6, 3 )

Superman

CrossFit 7070 – CrossFit

Metcon (No Measure)

Tabata Superman

STR: Back Squat (15, 12, 9, 6, 3 BBX15, increase # each set)

WOD: Metcon (AMRAP – Rounds and Reps)

12 AMRAP

5 Pull ups

10 Push Ups

15 Air Squats

Hump Day Special

CrossFit 7070 – CrossFit

Metcon (No Measure)

Tabata Hollow Rocks

WOD: Metcon (AMRAP – Rounds and Reps)

20 AMRAP

8 Power Clean 95/65

10 Push Ups

100 Double Unders

Tabata Tuesday

CrossFit 7070 – CrossFit

Skill: Metcon (No Measure)

Tabata Mountain Climbers

WOD: Metcon (AMRAP – Reps)

Tabata Thrusters

WOD: Metcon (AMRAP – Reps)

Tabata Pull Ups – STRICT

STR: Push Press (15, 12, 9, 6, 3)

Driven

CrossFit 7070 – CrossFit

Skill: Metcon (No Measure)

L & R Elbow Plank

6 x 45 sec holds x 45 sec rest

WOD: Metcon (Time)

3 Rds for Time

250m Row

21 Good Mornings

21 Ab mat S/U

400m Run

STR: Deadlift (15, 12, 9, 6, 3)

Friday

CrossFit 7070 – CrossFit

(No Measure)

Front Leaning Rest Plank-

5×45 sec holds with 45 sec rest btw sets.

Clean and Jerk (EMOM 10 clean & Jerk Climbing)

Metcon (Weight)

5 sets of the following complex:

12 Dead Lifts + 9 Hang Power Cleans

+ 6 Push Jerks, climbing

You can drop the bar after the 11th dead lift to reset your grip, Rest as needed between sets.

PAIN is TEMPORARY

CrossFit 7070 – CrossFit

(No Measure)

SpiderMan planks L and R on elbows and hands –

8×5 sec holds with 10 sec rest btw sets.

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

16/12 Cal Row

6 Squat Cleans, 145/95

5 min rest

Then:

ARMAP 5:

16/12 Cal Row

6 Squat Cleans, 145/95

BOOM

CrossFit 7070 – CrossFit

(No Measure)

1 legged elbow Plank L and R

6×10 sec holds each leg with 10 sec rest after each leg

Metcon (AMRAP – Rounds and Reps)

5 RFT:

30 KBS, 2/1.5 pood

30 Push ups

Then 1,000m Row