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! ๐Ÿ™‚

Friday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

3min

5 PVC Back Squats

5 Push Ups

5 PVC Pass Throughs

Skill Work

Skill Work

A1. Bar Hollow Hold- 4x20s, R45s

+

A2. Superman- 4x20s, R45s

Strength

Power Snatches

EMOTM-8

Power Snatch- 3 TNG, Build each min

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

AMRAP Front Squats (115/75)

When you break- 3 Wall Walks

Thursday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

3min Row

3 Rounds

10 Lunges

10 Push Ups

30 Double Unders/ 60 Singles

Metcon

Metcon (Time)

For Time:

1000M Row

20 Pull Ups

500m Row

20 KB swings (53/35)

100 Double Unders/200 singles

Cool Down

Sit-ups (3×20)

Knees To Elbow (3×10)

Wednesday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 PVC Pass Through

10 PVC Good mornings

10 PVC Muscle Snatch

10 PVC Lunges

Strength

Deadlift (4×3, TNG, Build each set, Rest 90s )

Metcon

Metcon (No Measure)

6 Sets

8 Power Cleans (115/75)

8 Bar Facing Burpees

Rest 30s

+

Rest 2 Minutes

+

6 Sets

6 Power Snatches (115/75)

6 Front Rack Lunges (115/75)

Rest 30s

Tuesday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

2 Rounds

8 Scap pull ups

8 Jump Squats

20s plank hold

Gymnastics

Handstands

Beginner- Walking feet up while facing wall or practice kicking up 4×20โ€™s, R60s

Moderate- Freestanding Handstand Practice Against Wall- 4x 20โ€™s, R60s

Advance- Handstand Shoulder Taps Against Wall- 4x 6-8, R60s

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

5 Pull Ups/ Ring Rows

10 Hand Release Push Ups

15 Air Squats

M

CrossFit 7070 – CrossFit

Warm-up (No Measure)

3min Row/Run

3 Rounds

10 Barbell Squats

10 Barbell Push Press

10 Barbell Good Mornings

Strength

Back Squat (2×3, 2×2, 2×1, Rest 90s)

Metcon

Metcon (Time)

20-15-10

Row Calories

Shoulder-To-Overhead (135/95)

Back Squat (135/95)

*Rest 2 Minutes between Rounds of 20-15-10.

Get it together

CrossFit 7070 – CrossFit

Metcon (Time)

400m run buy in with partner.

Person A works completes first half of reps, then person B finishes the second half of reps:

7 RFT

20 pull ups

30 push ups

40 box jumps

50 KBS 55/35

60 sit ups

400M cash out with partner

F

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

Metcon

Metcon (Time)

4 rounds with 1 minute rest between rounds.

15 pullups

200m run

20 goblet squats (AHAP – 20 unbroken should be tough).

200m run

25 situps

200m run

Core Down

3 RDS

5 awesome OHS #45/35

Th

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

Hang Power Snatch (8 EMOM Odd: 5 Hang Power Snatch Even: 30 DU)

75/55#

Metcon

Metcon (Time)

8 Rounds:

200 Meter Row

Rest 30 Seconds after each run

Cool Down

Stretch & Foam Roll

W

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

Metcon

Metcon (Time)

3 Rounds:

800 Meter Run

25 Wall Balls 20/14#

Core Down

1 Minute Plank

30 V Ups

1 Minute Plank

20 V Ups

1 Minute Plank

10 V Ups