Monday

CrossFit 7070 – 7070 Strength & Conditioning

Warm-up

Warm-up (No Measure)

Foam Roll A

Inplace A

Line Drills 2x10s ea

Strength

High-Hang Snatch (5×4)

*Fast Bar Speed

Rest: 1:00

Back Squat (3×10)

Working Sets at 75% +or- 5-10lbs

Rest 90sec

A1: Barbell High Row (3×12)

A2: Banded Face Pull (3×12)

Metcon

Metcon (No Measure)

3 Rounds

Weighted Sit Ups x20

Weighted Russian Twist x20ea

Side Crunch x20

Tuesday

CrossFit 7070 – 7070 Strength & Conditioning

Warm-up

Warm-up (No Measure)

Foam Roll A

Inplace A

Line Drills 2x10s ea

Strength

High-Hang Snatch (5×4)

*Fast Bar Speed

Back Squat (3×10)

Working Sets at 70% +or- 5-10lbs

Rest 90sec

A1: Barbell High Row (3×12)

A2: Banded Face Pull (3×12)

Metcon

Metcon (No Measure)

3 Rounds

Weighted Sit Ups x20

Weighted Russian Twist x20ea

Side Crunch x20

Tuesday

CrossFit 7070 – 7070 Strength & Conditioning

Warm-up

Warm-up (No Measure)

Foam Roll A

Inplace A

Line Drills 2x10s ea

Strength

High-Hang Snatch (5×4)

*Fast Bar Speed

Back Squat (3×10)

Working Sets at 70% +or- 5-10lbs

Rest 90sec

A1: Barbell High Row (3×12)

A2: Banded Face Pull (3×12)

Metcon

Metcon (No Measure)

3 Rounds

Weighted Sit Ups x20

Weighted Russian Twist x20ea

Side Crunch x20

Monday

CrossFit 7070 – 7070 Strength & Conditioning

Warm-up

Warm-up (No Measure)

Foam Roll A

Inplace A

Shuffle Sprint

Jingle Jangle

Plyometric

Metcon (No Measure)

A1 Box Jumps 3×5 #24

A2 Depth Landing 3×5 #24

Strength

High-Hang Clean (5×4)

B1: RDL (3×10)

B2: Ring Rows (3×10)

*Protract & Retract Scaps each rep

Metcon

Metcon (No Measure)

3 Rounds: 15s on/ 20s rest

Lateral Shuffle

Push Up

Side Plank

Pull Up Shrug Hold or Banded Snap Down

Saturday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

Team of 3

100 Cal Row

100 Deadlifts 95/65

80 Cal Row

80 Hang Power Cleans 95/65

60 Cal Row

60 Front Squats 95/65

40 Cal Row

40 Push press 95/65

20 Cal Row

20 Thrusters 95/65

Movements must be completed in order. One barbell for all three athletes. Only one athlete works at a time.

Friday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10ea Banded Lateral Walk

10ea Banded Front and Backwards Walks

10 BB Back Squats

10 Incline Push Ups

Strength

Back Squat (Build to 8 RM 2×10 @ 80% of 8RM for that day)

Metcon

Metcon (AMRAP – Reps)

8 Sets:

30s ON/30s OFF

Ball Slams (30/20)

Ring Dips

*Score total reps

Thursday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

2 Sets

30s Each Side Criss Cross Sit

10ea Tin Man Kicks

2 sets

8 BB Snatch High Pulls

8 BB Back Squats

8 BB Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

2 Power Snatches (95/65)

2 Toes to Bar

*add two reps each round
score each as a round ex. round of 6 reps is 3rd round

RomWod

Wednesday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 PVC Push Press

6 Jumping Squats

10 PVC Goodmornings

6 Push Ups

Strength

Push Press (Build to 8 RM 2×10 @ 80% of 8RM for that day)

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

100m Run

5 Burpees

Rest 2min

10min AMRAP

25 Double Unders (75 singles)

5 Box Jumps (24/20)

Tuesday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 BB RDLs

10 SL Hip Bridges

10 Ring Rows

Strength

Deadlift (Build to 8 RM 2×10 @ 80% of 8RM for that day)

Metcon

Metcon (AMRAP – Reps)

3 Sets

2min 10 HSPU AMRAP Air Squats

2min 10 KB Swings (55/35) AMRAP Abmat Sit Ups

1min Rest
ONLY SCORING- air squats and abmat sit ups

Tuesday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Banded Goodmornings

10 SL Hip Bridges

10 Ring Rows

30s Plank Hold

Strength

Deadlift (- Build to 10 RM 2×10 @ 80% of 10RM for that day)

Metcon

Metcon (AMRAP – Reps)

3 Sets

1min AMRAP Air Squats

1min AMRAP Abmat Sit Ups

2min Max Effort Row for Meters

1min Rest

*14mins total w/ last rest