Saturday

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

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