Thursday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30s Plank

30s Banded Goodmornings

30s Push Ups

30s Band Pull Aparts

Accessory Work

Turkish Get Up (4x10ea)

Metcon

Metcon (AMRAP – Reps)

6 sets

1 min Handstand hold (Counts as 1rep)

1 min Sled pull (End of turf is 1rep)

1 min Farmers Carry (55ea/35ea) (Rig to wall is 1rep)

1 min Cals on Rower

Wednesday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Then….

Coaches Lead Snatch Warm Up

Weightlifting

Squat Snatch (EMOTM 8: 2 Reps)

*Start around 55% of 1RM and build

**Reset each rep

Metcon

Metcon (AMRAP – Reps)

10 Minute AMRAP:

2-4-6 Unbroken power snatches (55% of 1RM)

2-3-4 Strict pull ups

* After 6 go back to 2, if unable to maintain unbroken rep go back to 2

Tuesday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 KB RDLs

10 GHD Back Extensions

10 Ring Rows

10 Air Squats

100m Run

Strength

Deadlift (Build to a tough 8×3 * Reset each rep)

Metcon

Metcon (AMRAP – Reps)

3 min AMRAP

Max Burpees to 6” Target

Rest 2 min

3 min AMRAP

Max Calories on Rower

Rest 2 min

5 min AMRAP

10 Abmat Sit Ups

10 Thrusters (45/35)

*15mins total

Monday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

100m Run

8 Inch Worms

8 Jump Squats

200m Run

8 Lunges

8ea KB Shoulder Press

400m Run

Skill Work

Metcon (No Measure)

EMOTM-8

Odd- 10 Bar Kips

Even- 5 Pike to handstand W/ rower

Strength

Back Squat (Build to a tough set of 2 in 6 sets)

Metcon

Metcon (AMRAP – Reps)

8 Rounds: 45s work/ 15s rest

Ground-to-overhead (115/75)

Hand Release Push Ups

Saturday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

Coach Lead Warm Up

Metcon

Metcon (Time)

Partner Med Ball WOD

*Working at the Same Time

**Run with Partner Switch MB when needed

***Partner Hold Wall Sit while partner does wall balls

4 Rounds

400m Run with Med on the Shoulder (20/14)

40 Wall Balls (20/14)

40 Wall Ball Partner Sit Ups (20/14)

*30min CAP

Friday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

2min Jump Rope

10 PVC Push Press

10 PVC Goodmornings

10 Sit Ups

200m Run

10 PVC Push Press

10 PVC Goodmornings

10 Sit Ups

Weightlifting

Push Press + Push Press+ Push Jerk (5×1 Build to a tough complex in 5 Sets)

Strength

Chin Ups (4x AMRAP )

Metcon

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP

20 Double unders (40 Singles)

8 Russian KB swings (70/55)

Accessory Work

GHD Back Extensions (4×10)

Thursday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5ea SA KB Shoulder Press

10 Hamstring Scoops

5ea Side Plank Hip Dips

10 Wide Step Lunges

Accessory Work

Turkish Get Ups (4x10ea)

Metcon

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP

30 Abmat Sit Ups

100m Run

30s Side plank/side

10ea Alt OH Med Ball Lunges

Wednesday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30s PVC Snatch Deadlift

30s PVC Muscle Snatch

30s PVC Snatch Balance

Weightlifting

Power snatch + power snatch + hang Power snatch (EMOTM 10)

*Use challenging weight, no misses! Can add weight every two minutes if needed.

Metcon

Metcon (Time)

For Time:

3 Clean & Jerk (65%)

3 Strict HSPU

3 Clean & Jerk (70%)

6 Strict HSPU

3 Clean & Jerk (75%)

9 Strict HSPU

3 Clean & Jerk (80%)

12 Strict HSPU

3 Clean & Jerk (85%)

* 20 min cap

Tuesday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 PVC Around the worlds

10 Jump Squats

10 PVC Back Twists

10 Push Ups

Skill Work

Metcon (No Measure)

EMOTM- 10

Odd- 8 Knees-to-elbows

Even- 30s Hand Stand Work

Metcon

Metcon (AMRAP – Rounds and Reps)

B. 3 min AMRAP

5 Shoulder-to-overhead (115/75)

5 burpees to 6” target

Rest 2 min

5 min AMRAP

3 Front Squats (115/75)

5 Toes to Bar

7 Hand Release Push Ups

Rest 5 min

10 min AMRAP

8 Deadlifts (155/115)

6 Broad Jumps (6’/4’)

4 Strict Pull Ups