Thursday

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Double Under Tabata

Weightlifting

Split Jerk (6×3 @ 70-75% of 1RM)

Metcon

Metcon (AMRAP – Reps)

Climb the Ladder for 11 minutes:

2 SDLHP 95/65

2 Ring Dips

4,4,6,6,etc…

Wednesday

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400m, then:

Lat stretch on rig

3 rounds

8 Hawaiian squats ea leg

10 ring rows

10 empty barbell push press

Weightlifting

Bench Press (6×3 @ 75%)

Metcon

Tommy V (Time)

21 Thrusters, 115#

12 Rope Climbs, 15′

15 Thrusters, 115#

9 Rope Climbs, 15′

9 Thrusters, 115#

6 Rope Climbs, 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here
Women’s weight = 75#

Tuesday

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Run/Row 400m, then:

3 rounds

8 GHD

8 pushups

8 empty barbell front squats

Weightlifting

Squat Clean (10×1 @ 80-92.5% of 1RM)

Metcon

Metcon (Time)

30-20-10

Sit-ups

Shoulder to Overhead

Hang Power Clean
Rx+ 115/85

Rx 95/65

Saturday

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Coach led warm-up

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

2018 Cycle 2, Week 1, Day 5

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

400m run/row, then:

3 rounds

10 Russian kb swings (light)

10 empty barbell RDL

10 pushups

Weightlifting

Clean Deadlift (4×1)

Power Clean (4×1)

Weightlifting

Bench Press (5×3 @ 70%)

Metcon

Metcon (Time)

10, 9, 8, …, 1 reps of

Russian KB Swings

Handstand push-ups
KB weight:

Rx+ 70/55#

Rx 55/35#

2018 Cycle 2, Week 1, Day 4

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

400m run, then:

3 rounds

12 walking lunges

10 ring rows

8 empty barbell strict press

Weightlifting

Push Press (4×4 @ 80%)

Metcon

Metcon (AMRAP – Reps)

3 min AMRAP x 3 rounds

Climb the ladder:

3 back rack lunge

3 pull-ups

6,6,9,9, etc…

Rest 2:00 between rounds. Start over after each round
Lunge weight:

Rx+ 135/95

Rx 95/65

2018 Cycle 2, Week 1, Day 3

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

2 minutes run/row/jump, then:

3 rounds

8 empty barbell front squats

8 empty barbell back squats

8 push ups

Weightlifting

Back Squat (5×3 @ 80%)

Metcon

Metcon (Time)

4 Rounds:

200m run with Med-ball 20/14#

12 Front Squats

50 double-unders
Front squat weight:

Rx+ 165/115#

Rx 135/95#

2018 Cycle 2, Week 1, Day 1

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

400m row, then:

3 rounds with empty barbell

8 RDL

8 Front Squats

8 Split Jerks

Weightlifting

Clean and Jerk (10×1 @ 80-90%)

(Squat) Clean and (Split) Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP:

7 Push Jerk

14/8 Cal Row

21 Med-ball clean 20/14#
Rx+ 165/115#

Rx 135/95#

Saturday

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Coach-led warm up

Metcon

Metcon (Time)

Cash in: Partner Push-up Pyramid

Then, 20-1 reps of:

Box Jumps 24/20

Slam ball 30/20

No push-up burpee

Abmat Sit-ups

Cash out: 2k Row
Split reps as needed