3.7.17

CrossFit 7070 – CrossFit

Warm-up

Warm Up #6 (No Measure)

200 M Row/ Run then:

2 RDs

10 Good Mornings w/BB

10 Push Press w/BB

10 Push Ups

10 Walking Lunges (each leg)

Strength

Push Press (3 sets of 5.5.5.5. at 60% )

Rest 30 seconds between clusters, 3 minutes between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes of:

6 Right Arm DB Snatches*

5 Right Arm OH Lunges w DB

4 Right Arm DB Thrusters

6 Left Arm DB Snatches

5 Left Arm OH Lunges w DB

4 Left Arm DB Thrusters
*Pick weight. Must use same DB for both arms.

3.6.17

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 working on your “kip”

10 Ring Rows

10 KB Squats (light)

*Move slowly & with good form

Strength

Front Squat (3 sets of: 5.5.5.5. at 60% )

Rest 30 seconds between clusters, 3 minutes between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes of:

2-4-6-8-10-12-14-16-18-20

Wall-Balls (20 / 14)

1-2-3-4-5-6-7-8-9-10

Box Jump Overs (24 / 20)

I love my partner

CrossFit 7070 – CrossFit

Warm-up

Run Warm Up (No Measure)

3 Rds

200M Row

10 Air Squats

10 KB Swings

10 Push Ups

Metcon (Time)

800 M Run – Together

Split Reps….

70 DL 185/155

60 Burpee Over Bar

50 C2B Pull Ups

40 WB 20/14

30 Hammer Blows

800 M Run – Together

022717

CrossFit 7070 – CrossFit

Warm-up

Warm Up #3 (No Measure)

2 RDS

250m row

5 ring rows

10 push ups

150m row

5 pull ups

10 air squats

Strength

Deadlift (3-2-2-1-1-1)

18 min CAP, warm up to your first set of 3. the add # for ea. new set

Metcon

Metcon (AMRAP – Rounds)

15 min CAP

Rep rounds

10,9,8,7,6,5,4,3,2,1 of:

SDHP #70/55

burpees

K2E

022317

CrossFit 7070 – CrossFit

Warm-up

Warm Up #4 (No Measure)

Complete a 5 minute AMRAP of:

20 Double Unders / 40 Singles

15 Butterfly Sit Ups

10 Walking Lunges

Strength

Front Squat (5×5 @ 75%)

Metcon (7 Rounds for reps)

7 Rounds

30 sec of Burpees

30 sec of jumping lunges

1 min rest

022217

CrossFit 7070 – CrossFit

Warm-up

Warm Up #5 (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

Skill Work

your choice

take 10 min to work on any skill

Metcon

Metcon (Time)

6 RFT

10 Hand power snatches #95/65

12 ring dips

24 DU

022117

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)

Strength

Deadlift (15 min to get a heavy 2 rep )

Metcon

Metcon (Time)

3 RFT

8 DL @ 60% of your 2 rep max

30 Ab-mat situps

300 m run

022017

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

Hang Power Snatch (8 EMOM 3 hang power snatches)

Not heavy,, work on form

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

12 KBS American

9 OHS #95/65

6 C2B pull ups