5.6.16

CrossFit 7070 – CrossFit

Warm-up (No Measure)

Agility Run

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Rx 135/95

5.5.16

CrossFit 7070 – CrossFit

Warm-up (No Measure)

Run/Row/Rope for 2 mins then 2 Rds:

10 PVC Pass Through

10 PVC Good Mornings (or light weight)

10 Air Squats – slow

5-10 Strict Pull Ups

1 RM Deadlift (8,5,5,3,1,1,1)

8 @ 30-40%

5 @ 50-60%

5 @ 60-75%

3 @ 70-80%

Then begin 1 RM attempts
1st attempt @ weight you can do

2nd attempt = 1 RM goal

3rd attempt = scale up or down based on 2nd

Metcon (Time)

3 RDS

10 SDHP 45/25

10 Burpees

200 M Run

5.4.16

CrossFit 7070 – CrossFit

Happy Birthday Sparkie!!!

1 RM Shoulder Press (8,5,5,3,1,1,1)

8 @ 30-40%

5 @ 50-60%

5 @ 60-75%

3 @ 70-80%

Then begin 1 RM attempts
1st attempt @ weight you can do

2nd attempt = 1 RM goal

3rd attempt = scale up or down based on 2nd

5.3.16

CrossFit 7070 – CrossFit

Warm-up

7 AMRAP All done with PVC:

10 Pass Thru

10 Around the World

10 Thrusters

10 Good Mornings

10 OH Walking Lunges

Skill/Strength

10 EMOM

Even:6 Good Mornings w/med weight

Odd: 5 HSPU

WOD

Metcon (AMRAP – Rounds and Reps)

16 AMRAP

4 Muscle Ups (scale: 5 pull ups + 3 Ring Dips)

8 KB Swings – Russian

16 AB Mat s/u

200M Run

Goat Work

5.2.16

CrossFit 7070 – CrossFit

Happy Birthday Sparkie & Rob!!

Warm-up

AC/DC – Thunderstruck

Jumping Pull Up when you hear the word “Thunder”

Skill Work

Coach Leads:

OHS 3-3-3

Snatch Balance

3-3-3

Hang Power Snatch

3-3-3

All done at light-to med weight

WOD

Metcon (Time)

30 Snatches 65-70% of 1 RM

(or work on skill – snatch balance instead)

Cool Down

Tabata Ab Mat SU

4.29.16

CrossFit 7070 – CrossFit

Warm-up

2 Rds

10 pull ups

10 Ab Mat S/U

10 push ups

10 Air squats

Weightlifting

Back Squat

Warm up to 75% 1 RM then:

5-5-5-5

WOD

Metcon (Time)

3 Rds

100M Farmer Carry 70/55

3 Ground to Shoulder w/stones

8 Shoulder to OH (choice of weight – must be heavy but UB}

200M Run

Goat Work

4.28.16

CrossFit 7070 – CrossFit

Warm-up

Skill/Strength

Snatch Balance

3-3-2-2-1-1 by feel

WOD

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

5 Deadlifts 225/135

10 HR Push Ups

5 Pull Ups

Cool Down

5 Rings Dips

20 OH Walking Lunges 45/25

4.27.16

CrossFit 7070 – CrossFit

Warm-up

2 Rds

10 pull ups

10 Ab Mat S/U

10 push ups

10 Air squats

Endurance

2 Times

800M Run

Rest 3 mins btwn rds

*If snow/rain

1K Row

WOD

Metcon (AMRAP – Reps)

9 Min AMRAP

3-6-9-12-15….

Hang Power Clean 115/75

Burpee over bar

Skill Work

5×5 TGU

4.26.16

CrossFit 7070 – CrossFit

Warm-up

2 Rds

10 pull ups

10 Ab Mat S/U

10 push ups

10 Air squats

WOD

Metcon (Time)

3 Rds

30 Wall Balls 20/14

20 Box Jumps 24/20

10 GHD SU or Ab Mat

Cool Down

3 Rds

7 Ring Rows

10 HR Push Ups

Weightlifting

Squat Clean Thruster (7 EMOM )

:20 Sec Max Rep Thruster athlete chooses weight

4.25.16

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

2 Rds

10 pull ups

10 Ab Mat S/U

10 push ups

10 Air squats

WOD

Metcon (Time)

4 Rds

10 Box Jumps 30/24

10 Single Arm DB Shoulder to OH 50/30

5 Strict Chinups

Goat Work