CrossFit 7070 – CrossFit
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…
Month: May 2018
Wednesday
CrossFit 7070 – CrossFit
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
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
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
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
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
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 2
CrossFit 7070 – CrossFit
Warm-up
Weightlifting
Snatch (6×3 @ 80%)
Full snatch
Metcon
Metcon (Time)
Cash in:
50 abmat sit-ups
25 Deadlifts 225/155#
Then,
21-15-9 reps of
KB snatch (alternating) 55/35#
Burpees
2018 Cycle 2, Week 1, Day 1
CrossFit 7070 – CrossFit
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
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