4.8.16

CrossFit 7070 – CrossFit

Warm-up

3 Rds

24 Walking Lunges

10 Burpees

5 push ups

WOD

Metcon (AMRAP – Reps)

2 Min Max Stone to Shoulder

Rest 1 Min

2 Min Max Sled Push

Rest 1 Min

2 Min Max KB Swings

Rest 1 Min

1 Min Max Stone to Shoulder

Rest 1 Min

1 Min Max Sled Push

Rest 1 Min

1 Min Max KB Swings

Gymnastics

3 Rds

10 pistols per leg

4.7.16

CrossFit 7070 – CrossFit

Warm-up

3 Rds

24 Walking Lunges

10 Burpees

5 push ups

SDLHP Drills with empty barbell

Weightlifting

Sumo Deadlift (6×6)

Warm Up to 70% 1 RM

Buy In

50 Cal Row

WOD

Metcon (Time)

3 RDS

10 Burpee to Plate

15 Push Press 95/65

10 GHD or AB Mat S/U

Cash Out

45 sec Plank hold plate on back, rest 1 min 3 rds

4.6.16

CrossFit 7070 – CrossFit

Warm-up

3 Rds

24 Walking Lunges

10 Burpees

5 push ups

Weightlifting

Bench Press (6×6)

Warm up to 70% of 1RM

WOD

Metcon (Time)

400M Row

30 Push Ups

15 Box Jumps 24/20

400M Run

15 Box Jumps

30 Push Ups

Cash Out

Tabata Partner Wall Ball ab mat sit ups

4.5.16

CrossFit 7070 – CrossFit

Warm-up

3 Rds

24 Walking Lunges

10 Burpees

5 Push Ups

Weightlifting

Back Squat (6×6)

Warm up to 70% of your 1 RM

WOD

Metcon (Time)

800M Run

21 KB Swings 55/35

15 C2B Pull Ups

15 KB Swings

9 C2B Pull Ups

9 KB Swings

6 C2B Pull Ups

800M Run

Cash Out

Accumulate 1 min L-sit hold

Every time you break 10 sit ups

TEAM

CrossFit 7070 – CrossFit

Weightlifting

Shoulder Press (6×6)

Warm up to 70% of your 1 RM

Metcon (Time)

5 Rds

5 Power Cleans @ 60%

15 Air Squats

Rest 1 min btwn Rds

Dead Lift

CrossFit 7070 – CrossFit

Deadlift (5×5)

Take 90% of your 1rm Deadlift then take 85% of that number. Warm up to that..

Metcon (Time)

3 RFT

400 m run/row/60 du’s

12 Single leg RDL (6 ea. leg) #45/25

12 T2B

Cash Out

3 sets of 12 GHD sit ups, rest as needed.

MJ is the best B-ball player

CrossFit 7070 – CrossFit

Weightlifting

Bench Press (10×3 @ 85% of 1rm )

Warm up too your 85% of your 1rm bench press. Partner up.

Metcon

Metcon (Time)

10 RFT

10 pull ups

10 ring dips

20 walking lunges

10 GHD sit ups

10 air squats

Mike’s Filthy Fifty +

CrossFit 7070 – CrossFit

Happy Birthday Mike McConnaughey!

Metcon

Mike’s Filthy Fifty +

Metcon (Time)

53 Box Jumps 20/14

53 Jumping Pull Ups

53 Kettle Bell Swings 55/35

53 Walking Lunges

53 Knee’s to Elbows

53 Push Press 45/35

53 Back Extensions

53 Wall Ball Shots 20/14

53 Burpees

53 Double Unders

wow

CrossFit 7070 – CrossFit

Metcon (Time)

Buy in: Farmers Carry 5 laps around Rig #55/35

Then:

21-15-9

SDHP #95/65

Ring Dips

Buy Out: 5 Laps around Rig, Farmers Carry #55/35

Metcon (No Measure)

Cool Down:

3 Rds

45 sec plank #35/15 on back rest 1 min

Weightlifting

Push Press (5 sets of 5 reps @ 75% 1rm Every 2 min)