Friday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Barbell RDLs

10ea Side Lunges

10 Sit Ups

10 Supermans

Strength

Romanian Deadlift (4×8, Tempo 30×0, R60s )

Straight leg deadlift
*Use “tough” weight from last week

Metcon

Metcon (AMRAP – Reps)

20 Minutes- 30s on/30s off

Toes- to-Bar

Plate Ground to Overhead (45/25)

Double Unders

Power Snatches (95/65)

Thursday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

100m Run

20 Air squats

20 Sit Ups

100m Row

20 Push Ups

20 Step Ups

100m Run

Metcon

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP

100m run w/ Plate Overhead (25/15)

30total Russian twists w/ Plate (25/15)

100M Plate Farmers Walk (25ea hand/15ea hand

10 Plate Squats (25/15)

Wednesday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

8 Gob Squats

8 RIng Rows

8 Rolling Planks

Strength

Front Squat (4×8, Tempo 30×0, R60s )

*Use “tough” weight from last week

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

3,6,9,12… KB Swings (70/53)

3,6,9,12… Pull Ups

3,6,9,12… Push Ups

Tuesday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30s Squat Hold

10 Band Pull Aparts

10 PVC Strict Press

30s Rig Lat Stretch

Strength

Snatch Grip Sotts Press (5×5)

Strength

Press in Split Jerk Position (4×8, R90s *Increase in weight from last week)

Metcon

Metcon (AMRAP – Reps)

5 sets:

Work 60s 1-2-3 Unbroken Clean & Jerks (60% of 1RM Power Clean)

Rest 60s

*Drop back down to 1 after 3 reps and if unable to maintain unbroken reps.

Monday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Push Ups

10 Leg Raises

10ea Rig Calf Stretch

Strength

Bench Press (4×8, Tempo 30×0, R60s )

*Increase weight from last week

**Same weight across

Core

Strict Toes-To-Bar (4×8, Tempo 30×0, R60s)

*3 seconds on the lowering phase

Metcon

Metcon (Time)

5 sets on a 3-minute interval:

200M Run

*Score best 200m time

Saturday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Lead Game

Metcon

Metcon (Time)

Partner Angie

*Split Reps However Needed, Must go in Chipper Style

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Rest 2mins

Diane

21-15-9

*Split Reps However Needed

Deadlifts (225/155)

HSPU

**35min CAP

Friday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Med Ball Over the Shoulder

10 Med Russian Twists

10 Med Squats

100m Run

Strength

Romanian Deadlift (4×8, 30×0, R60s *Out of Rack)

Straight leg deadlift

Metcon

Metcon (AMRAP – Reps)

20 Minutes- 30s on/30s off

Wall Balls (20/14)

Box Jumps (24/20)

Double Unders

Alt KB snatches (55/35)

Thursday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up

10min Foam Roll

10min Dynamic Stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP

50’/side Barbell Suitcase Carry (45/35)

8 Med Ball Supermans (20/14) (Holding MB w/ Hands)

8 Pull Ups

8 Med Ball Sit Ups (20/14)

400m Run

Wednesday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Goblet Squats

3 Inch Worms

10 Side Lunges

3 Pull Ups

Strength

Front Squat (4×8, Tempo 30×0, R90s)

Gymnastics

Ring Kips (4×10, R90s)

Metcon

Metcon (Time)

5 rounds:

200M Run

5 Wall climbs

Tuesday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

10 Rig Squats

10 Band Pull Aparts

10 PVC Snatch Balance

10 Split Jerk Footwork w/ line

Weightlifting

Snatch Grip Sotts Press (5×5)

*A bar will most likely be enough, focusing on ROM.

**Start in high squat if needed and work their way down

Strength

Press in Split Jerk Position (4×8, R90s)

*Out of rack

**Strict Press from this position

Metcon

Metcon (AMRAP – Reps)

5 sets:

30s Unbroken hang power snatches (95/65)

Rest 30s
*if drop cannot restart