CrossFit 7070 – CrossFit
Warm-up
Warm-up (No Measure)
Coach Led Warm Up
Metcon
Metcon (AMRAP – Rounds and Reps)
“Partner Chelsea”
30min AMRAP
*Alternate Rounds w/ Partner
5 Pull Ups
10 Push Ups
15 Air Squats
Month: August 2017
Wednesday
CrossFit 7070 – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
10 Med Ball Front Squats
3 Push Ups
10 Lunges
3 Strict Pull Ups
Strength
Barbell Forward Front Rack Lunges (EMOM- 8min 8ea leg for each min.)
Stepping Forward
Metcon
Metcon (Time)
20 Ring Dips
10 Burpee Box Step Ups
20 Handstand Push Ups
10 Burpee Box Step Ups
20 Pull Ups
10 Burpee Box Step Ups
20 Ball Slams (30/20)
10 Burpee Box Step Ups
*AND BACK UP
**20min CAP
Tuesday
CrossFit 7070 – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
Then..
4 Rounds
10 Med Ball Squats
10 DB Strict Press
Strength
A1: Heavy Sled Push (4×60′)
NO RUNNING
A2: V-Ups (4×15)
Metcon
Metcon (No Measure)
EMOM-18
1st- 5 Barbell Push Press (95/65)
2nd- 10 Toes to Bar
3rd- 15 Box Jumps (24/20)
Saturday
CrossFit 7070 – CrossFit
Warm-up
Warm-up (No Measure)
Coach Led Warm Up
Metcon
Metcon (Time)
Chipper
*Go down the list then…Go back up
**One person working at a time
***Split reps with partner
100 Abmat Sit Ups
90 Front Rack Lunges (95/65)
80 Push Ups
70 Deadlifts (95/65)
60 Box Jumps
50 Hang Cleans (95/65)
40 Ring Dips
30 Push Press (95/65)
20 Burpees
10 Hang Snatches (95/65)
Friday
CrossFit 7070 – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Barbell High Pulls
8 Barbell Power Cleans
6 Front Squats
4 Strict Press
Weightlifting
Power Clean (Build to max power clean in 15mins)
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Thursday
CrossFit 7070 – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
Down and Back Tin Mans
Down and Back Lunges
Down and Back Inch Worm w/ Push Up
30 Jump Ropes
Metcon
Metcon (AMRAP – Reps)
20 min AMRAP:
2000m row
100 burpees, no jump
AMRAP double-unders in remaining time
RomWod
Metcon (No Measure)
15mins of stretching
Wednesday
CrossFit 7070 – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
10 Barbell Bench Press
10 Rig Squats
10 Sit Ups
100m Row
Strength
Bench Press (Build to 1RM in 20 Minutes)
Metcon
Baseline WOD (Time)
For Time
500m Row/400m Run
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
Tuesday
CrossFit 7070 – CrossFit
Warm-up
Warm-up (No Measure)
4 Rounds
10 Bar Kips
10 GHD Back Extensions
10 Ring Kips
10 Push Ups
Gymnastics
Ring/Bar Muscle Up (15mins to get muscle up/or work on skill)
Metcon
17.4 Open (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 13mins
55 Deadlifts (225/155)
55 Wall Balls (20/14)
55 Calorie Row
55 Handstand Push Ups