Saturday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Led Game

Metcon

Metcon (AMRAP – Reps)

“Partner EMOM”

30min EMOM

7 Pull Ups

7 KB Deadlifts (70/55)

AMRAP Abmat Sit Ups

*Alternate Rounds w/ Partner

**Score Sit Ups

Saturday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

Coach Led Warm Up

Benchmark

Partner Dirty Thirty (Time)

*Each partner must do 30reps before moving on

**May need to stagger start if limited equipment

For Time

30 Box Jumps (24/20 in)

30 Jumping Pull-Ups

30 Kettlebell Swings (35/26 lb)

30 Lunges

30 Knees-to-Elbows

30 Push Press (45/35 lb)

30 Back Extensions

30 Wall Balls (20/14 lb)

30 Burpees

30 Double-Unders

Friday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 PVC Snatches

10 PVC Back Squats

10 PVC Overhead Squats

Weightlifting

A: Hang Squat Snatch (5×2, Building, R90s)

B: Squat Clean (5×1, Building, R90s)

Metcon

Metcon (Time)

20 Deadlifts (95/65)

20 Med Ball Sit Ups (20/14)

20 Front Squats (95/65)

20 Med Ball Sit Ups (20/14)

20 Push Press (95/65)

*and back up

Thursday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

10 Incline Push Ups

10 KB Deadlifts

10 Squats

20 Russian Twists

10 Squats

10 KB Deadlifts

10 Incline Push Ups

Strength

Front Squat (4×4, 75% of 1RM)

Metcon

Metcon (Time)

8 rounds:

3 Strict Pull Ups

6 KB swings (70/55)

9 Wall Balls (20/14)

Wednesday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Row

10ea Walking Lunges

10 Ring Push Ups

Strength

Back Rack Lunge (4x8ea)

Metcon

Metcon (AMRAP – Reps)

20 Minutes- 30s on/30s off

Toes to Bar

Slam Ball OH Walking Lunges (30/20)

Burpees

KB Deadlifts (70/55)

Tuesday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

2 Rows

200m Row

10 Ring Rows

10 Gob Squats w/ heels on 2.5 plates

Gymnastics

A1: Small Bar Kips (3×5)

(only scaps/ head movement)

A2: Hollow Rocks (3×5)

(on floor/ focusing on position)

B: Bar Kips w/ towel between feet (3×10)

(focusing on feet together)

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

Monday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Wall Squats

10 Bar Kips

10 Lunge w/ Twist

10 Snatch High Pulls (from hips)

Weightlifting

A: Hang Power Snatch (5×2, Building, R90s)

B: Power Clean (5×1, Building, R90s)

Metcon

Metcon (Time)

21-15-9

HSPU

Box Jumps (24/20)

Saturday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

Coach Led Warm Up

Metcon

Metcon (Time)

*Partners may split however needed

10 Rounds

2 Rope Climbs

10 Burpees

Cool Down

Metcon (No Measure)

Coaches Choice Core