2.7.17

CrossFit 7070 – CrossFit

Warm-up

Warm Up #2 (No Measure)

2 RDS

10 abmat sit ups

15 walking lunges

10 push presses

15 good mornings

10 ring rows

Skill Work

500m Row (Time)

Max Effort 500m Row

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

2.76.17

CrossFit 7070 – CrossFit

Warm Up #1 (No Measure)

3 Rds of:

5 Air Squats

10 AB Mat Sit Ups

10 Strict Pull Ups

5 Inch Worms

Strength

Shoulder Press (5×5)

Warm up to your 70% of your 1rm Strict press

WOD

Metcon (AMRAP – Rounds and Reps)

EMOM until failure

1 thruster #95/65

1KBS #70/53

1 ab-mat sit up

*Add 1 rep per movement per minute.

02.01.2017

CrossFit 7070 – CrossFit

Warm-up

Warm Up# 7 (No Measure)

3 Mins of Run/Rope/Row

then 2 Rds:

10 Walking Lunges

10 Hollow Rock/Superman on Rig

10 Ring Rows

10 KB Squats (light)

*Move slowly & with good form

Strength

Bench Press (5×5)

Take 12 Mins to work up to a moderate heavy weight

Metcon (Time)

3 RFT

6 DL 185/155

60 DU’s

6 Front Squats 135/105

60 Du’s

6 Back Squats 135/105

01.31.2017

CrossFit 7070 – CrossFit

Warm-up

Warm Up# 7 (No Measure)

3 Mins of Run/Rope/Row

then 2 Rds:

10 Walking Lunges

10 Hollow Rock/Superman on Rig

10 Ring Rows

10 KB Squats (light)

*Move slowly & with good form

Skill Work

Every 2 Mins for 12 Mins (6 Rds)

2 Rope Climbs

Row 200M

5 HSPU

Metcon (Weight)

Every 3 Mins for 21 Mins (7 Rds)

2 High Hang Power Snatches

2 Hang Power Snatches

2 Squat Snatches
Do not let go of the barbell during the set. Build to a heavy complex

01.30.2017

CrossFit 7070 – CrossFit

Warm-up

Warm Up #1 (No Measure)

3 Rds of:

5 Air Squats

10 AB Mat Sit Ups

10 Strict Pull Ups

5 Inch Worms

Metcon (Time)

In Teams of 2 for Time

120 Cal Row

100 Russian KB Swings 70/55

80 Burpees

60 Goblet Squat 70/55

40 T2B

20 HR Pushups

10 Wall Walks
One person works at a time. Perform these sets in any order, but you must perform the entire set before moving on

01.28.2017

CrossFit 7070 – CrossFit

Metcon (Time)

Partner WOD

2 RFT

75 K2S – while P1 is working P2 is hanging from rig

100 Push Ups

125 AB Mat S/U

150 Air Squats

175 Push Press 45/35

200 M Run
Split reps as needed

01.27.2017

CrossFit 7070 – CrossFit

Warm-up

Warm Up #2 (No Measure)

2 RDS

10 abmat sit ups

15 walking lunges

10 push presses

15 good mornings

10 ring rows

Strength

A: Back Squat (5×5)

5 Reps @ 50% 1RM

5 Reps @ 60%

5 Reps @ 70%

3 Reps @ 80%

5 Reps @ 70%

Rest 90-120 secs btwn sets

B: Metcon (Time)

Endurance

Every 3 Mins for 15 Mins

200M Row
Score will be your slowest time

Core Down

3 Rds of

15 Moutain Climbers

15 AB Mat S/U

01.26.2017

CrossFit 7070 – CrossFit

Warm-up

Warm Up #6 (No Measure)

200 M Row or Run then:

2 RDs

10 Good Mornings

10 Push Press

10 Push Ups

10 Walking Lunges (each leg)

Barbell

A: Push Jerk (6×2)

Every 2 Mins for 12 Mins (6 sets) **Pause for 3 seconds in receiving postion

Gymnastics

B: 30 Muscle-Ups (Time)

30 muscle-ups for time
Scale as needed

Chest 2 Bar PU

Pull UPs

Cash Out

C: Metcon (AMRAP – Reps)

5 Min AMRAP

Burpee Box Jump Overs 24/20
How close can you get to 100 Reps?

01.25.2017

CrossFit 7070 – CrossFit

Warm-up

Warm Up – DL (No Measure)

2 Mins of Run/Row or Jump

Then 2 Rds

10 Air Squats

10 Good Mornings

10 Romanian DL

10 AB Mat SU

Weightlifting

A: Deadlift (5×3)

Preform a set every 3 Mins working up to a heavy triple

B: Metcon (AMRAP – Rounds and Reps)

15 AMRAP

10 Ground to overhead

100M Run

10 Burpee Pull Ups

100M Run

01.24.2017

CrossFit 7070 – CrossFit

Warm-up

Warm Up #2 (No Measure)

2 RDS

10 abmat sit ups

15 walking lunges

10 push presses

15 good mornings

10 ring rows

Benchmark

A: Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
If you do not have DU’s take this time to work on the skill

B: Metcon (Time)

21-15-9

Wall Balls 20/14

Hand Release Push Ups

Gymnastics

Spend 15 Mins working on Kipping T2B

If you are already proficient in this skill do 3 unbroken rds of 10, 12 ,& 15. Focus on staying hollow and keeping your legs as straight as possible