Thursday

CrossFit 7070 – 7070 Strength & Conditioning

Warm-up

Warm-up (No Measure)

Foam Roll

Inplace A

A1: Deadlift (3-5 Rep Max)

30%x5

60%x5

70%x3

80%x3

90%x1

94%x1-5

B1: Shoulder Press (3-5 Rep Max)

30%x5

60%x5

70%x3

80%x3

90%x1

94%x1-5

C1: Metcon (No Measure)

3 Position Power Snatch
1st- High Hang Power Snatch

2nd- Hang Power Snatch

3rd- Power Snatch

*Work on technique

*Slow build in weight

Monday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Banded Lat Pull Downs

10ea Rig Lateral Leg Swings

10 Empty Barbell Bench Bench Press

10 Calories on Rower

Strength

Bench Press (Build to 2 RM 4×2 @ 75% of 2RM for that day)

Metcon

Metcon (Weight)

EMOM-10min

1 Power Clean + Front Squat (Starting at 80% of PC 1RM)

* Keep building each set, goal is to find the highest number for complex

**If athlete can’t keep building stay at highest weight-practice

Saturday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

Coach Led Warm Up

Metcon

Metcon (Time)

10 Rounds

10 Calories on Rower

9 Ball Slams (30/20)

8 Overhead Plate Lunges (45/25)

7 V Ups

6 Russian KB Swings

5 Push Ups

4 Pull Ups

3 Air Squats

2 Burpees

1 Wall Walk

*40min CAP

**One Partner Working at a time

***Split Reps However Needed

Monday

CrossFit 7070 – 7070 Strength & Conditioning

A1: Back Squat (3-5 Rep Max)

30%x5

60%x5

70%x3

80%x3

90%x1

94%x1-5

Saturday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

Coach Led Warm Up

Metcon

Metcon (Time)

50 Turkish Get Ups (35/25)

Then

10-9-8-7-6-5-4-3-2-1

Tire Flips

100-200-300-400-500-600-700-800-900-1000

Meters on the Rower

Then

50 Turkish Get Ups

*Split reps however needed w/ partner

**10 tire flips pairs up with 100m on rower, 9 pairs with 200, etc.

Friday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

Coach led warm up

Metcon

Metcon (Time)

“Thanksgiving Sampler Platter”

*Partner WOD

**Split Reps however needed

For Time

5 Rounds of:

5 Pull-Ups

10 Push-Ups

15 Air Squats

Then, 4 Rounds of:

8 Handstand Push-Ups

15 Kettlebell Swings

Then, 3 Rounds of:

15 Box Jumps

15 Knees-to-Elbows

Then, 2 rounds of:

20 Wall-Balls

30 Sit-Ups

Then, 1 Round of:

50 Burpees

Wednesday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10ea Side Lunges

10 BB Strict Press

10 BB Back Squat

30s Plank Hold

Strength

Back Squat (Build to 2 RM 4×2 @ 75% of 2RM for that day)

Metcon

Metcon (Time)

5 Rounds

5 Push Press (95/65)

10 Slam Ball on the Shoulder Squats (30/20)

(15/10) Cals on Rower

5 Ring Dips

10 Abmat Sit Ups

15 Double Unders

*20min CAP

Monday

CrossFit 7070 – 7070 Strength & Conditioning

Mobility

Warm-up (No Measure)

Foam Roll

Inplace A

Squat Jump 3×5

Strength

A1: Paused Front Squat (4×5)

2 seconds at bottom

B1: Bench Press (4×5)

C1: Pull-ups (4×6-10)

Use band if needed

C2: Double KB Lunge (3×12)

6 each leg

D1: Weighted Plank Hold (3x60sec)

Use Partner