Wednesday

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

5 deep strict ring dips

10 Russian kb swings

8 box step ups

Weightlifting

Back Squat (4×4 @ 80% of 1rm)

Weightlifting

Dumbbell Strict Press (3 sets of max reps)

Take :90 rest between sets. Each db = 25% of strict press max. Record your lowest amount of reps of the 3 sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

6 ring dips

9 SDLHP 95/65

12 Box Jumps 24″/20″

Tuesday

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

10 single leg deadlift with kb (5 each side)

10 cal row

Weightlifting

Deadlift (1×3)

Work up to a heavy set of 3 reps

Weightlifting

Power Position (Squat) Snatch (5×3 @ 70-80%)

Begin snatch from power position. Pause for :02 before snatching.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 minutes:

8 Front Rack Lunges 95/65

8 HSPU

8 Lateral Bar Burpees

Monday

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds:

8 double kb front squats

8 pull ups

Then, work up to working weight on back squat

Weightlifting

Back Squat (5×5 @ 70% of 1rm)

Weightlifting

Shoulder Press (5×5 @ 70% of 1rm)

Metcon

Metcon (Time)

3 rounds:

Rx+:

20 OH Squats 115/75

20 Chest to Bar

Rx:

20 OH Squats 95/65

20 Pull ups
20 minute time cap

Barbells or Bust!

CrossFit 7070 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Coach led warmup: Review all movements

Metcon

Metcon (Weight)

Teams of 2 (one person moving at a time) will have a two minute running clock to move as much weight as possible in the following movements. Score is total amount of weight moved in all lifts (Reps x Weight). Rest 3 minutes in between lifts.

Push press

Deadlift

Power Clean

Bench Press

Overhead squat
Choose your strategy: more weight, less reps or less weight, more reps.

2018 Cycle 1, Test Day 4

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

With a PVC: 10 pass thrus and around the worlds

Then, 3 rounds with a PVC:

8 OH Squat

5 Sots Press

4 Drop snatch

Weightlifting

Power Position (Squat) Snatch (1 Rep Max)

Begin snatch from power position. Pause for :02 before snatching.

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
For Rx, you must perform squat cleans

Thursday

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

5 pullups

10 push ups

15 air squats

Weightlifting

Bench Press (5×5)

Build to a set of 5 (around 75%). Record your last set.

Metcon

Metcon (AMRAP – Reps)

4 rounds: 40s work/ 20s rest

Alt KB snatch (45/25)

Ring Rows, Parallel — Under Rings

Weighted step ups with DB (35/20)

*12 minutes

Metcon

Metcon (No Measure)

30s on /30s off for 3 rounds:

Handstand hold

Hollow hold

Super man hold

*9 min

2018 Cycle 1, Test Day 3

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds, with an empty bar bell:

5 power position squat clean

5 push jerk

5 toes to bar

25 double unders

Weightlifting

Power Position (Squat) Clean and Jerk (1 Rep Max)

Begin the clean from the power position. Pause for :02 before going into the squat clean.

Metcon

2018 Cycle 1, Test Day 3 Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

12 Wallballs

200m run

1 rope climb

2018 Cycle 1, Test Day 2

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

4 Rounds:

5 goblet squats

:10 bottom position goblet squat hold

5 pull ups

5 push ups

Weightlifting

Back Squat (1 Rep max)

Metcon

2018 Cycle 1, Test Day 2 Metcon (Time)

Rx+

12-10-8-6 reps of:

OH Squats (115/80)

Bar Muscle Ups

Bar facing burpees

Rx

12-10-8-6 reps of:

OH Squats (95/65)

Pull ups

Bar facing burpees

2018 Cycle 1, Test Day 1

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

200m Row.

Then:

3 rounds, with an empty barbell:

7 deadlift

7 shoulder press

7 front squat

Weightlifting

Shoulder Press (1 Rep Max)

Metcon

2018 Cycle 1, Test day 1 Metcon (Time)

2k Row

50 double Db push press

30 Toes to bar
Rx+: Use 50/35 dumbells

Rx: Use 35/20 dumbells

Saturday

CrossFit 7070 – CrossFit

 

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Warm-up

Warm-up (No Measure)

3 Rounds:

6 Pass thrus

6 RDL

6 Incline pushups

6 Abmat situps

Then warmup to weights in metcon

Metcon

Metcon (Time)

With a partner perform

4 rounds:

Partner 1: Run 200m

Partner 2: 8 Deadlifts 225/155. Pushups until partner returns.

Each partner runs 4 rounds.

–Rest 3 Minutes–

With a partner perform another 4 rounds:

Partner 1: Run 200m

Partner 2: 8 KB Swings (American) (55/35). Abmat situps until partner returns.

Metcon

Flight Simulator (Time)

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double Unders
Rope must stop moving before beginning the next set.

For scaling, perform single unders.