2018 Cycle 3, Week 3, Day 2

Announcements

Saturday August 4th, 9am 7070 Games & BBQ. WODs, prizes & food. Sign up with a partner on the whiteboard at the box.

CrossFit 7070 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Coach led warm-up

Skill Work

Toes-To-Bar

Beginner – work on bar kips

Intermediate – work on knees to chest

Advanced – work on toes-to-bar.

Weightlifting

Misfit Snatch Complex (10 minute EMOM, 1 complex every minute.)

Without dropping the bar perform 1 Squat Snatch, 1 Overhead Squat, 1 Hang Squat Snatch, 1 Overhead Squat
Aim to be at or above the weight from week 1

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds:

AMRAP 3 minutes

20 American KBS 35/55#

15/12 cal row

5 RMU (Rx+) or 5 ring rows/5 ring dips (Rx)

Rest 2:00. Pick up where you left off.

2018 Cycle 3, Week 3, Day 1

Announcements

Saturday August 4th, 9am 7070 Games & BBQ. WODs, prizes & food. Sign up with a partner on the whiteboard at the box.

CrossFit 7070 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Row 400m.

Then, 3 rounds:

8 RDL

8 front squats

3 broad jumps

Weightlifting

Front Squat (4×4 @ 82.5%)

Metcon

Metcon (Time)

Cash in: 50 cal row

Then,

40 wall-ball 20/14#

30 box jump 24/20″

20 deadlift

10 clean and jerk
Work down the list, and then back up, performing the 10 clean and jerks one time.

Rx+ 185/125#

Rx 135/95#

Saturday

Announcements

Saturday August 4th, 9am 7070 Games & BBQ. WODs, prizes & food. Sign up with a partner on the whiteboard at the box mgindian.com.

CrossFit 7070 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Coach led

Metcon

Metcon (Time)

In teams of 2, split reps as necessary comprar viagra strips online.

100 DUs (200 singles)

90 wall-balls 20/14#

80 sit-ups

70 DL 135/95#

60 BJ 24/20″

50 KBS 55/35

40 HSPU

30 K2E

20 push-ups

10 clean and jerks 135/95#
Complete list. Then, repeat moving back up the list again!

2018 Cycle 3, Week 2, Day 5

Announcements

Saturday August 4th, 9am 7070 Games & BBQ. WODs, prizes & food. Sign up with a partner on the whiteboard at the box.

CrossFit 7070 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Row 400m, then:

Coach led plyometrics

Weightlifting

Deadlift (5 reps @ 80% every minute for 5 minutes)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

50′ OH walking lunge w/ plate 45/25#

20 sit-ups

15 pull-ups

5 man-makers 30/20# dumbbell

2018 Cycle 3, Week 2, Day 4

Announcements

Saturday August 4th, 9am 7070 Games & BBQ. WODs, prizes & food. Sign up with a partner on the whiteboard at the box.

CrossFit 7070 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 minutes Row/Run/Jump, then:

3 rounds

10 air squats

10 incline push ups

3 inch worms

Gymnastics

Metcon (No Measure)

Reverse tabata L-sit hold

Metcon

Metcon (Time)

60 double-unders

30 ring dips

10 burpee broad jump (short width of rubber mat)

60 slam balls 30/20#

30 HSPU

10 burpee broad jumps

60 double-unders

30 ring dips

10 burpee broad jumps

2018 Cycle 3, Week 2, Day 3

Announcements

Saturday August 4th, 9am 7070 Games & BBQ. WODs, prizes & food. Sign up with a partner on the whiteboard at the box.

CrossFit 7070 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

400m run, then:

3 rounds with empty barbell

8 romanian deadlifts

8 hang power cleans

8 strict press

Weightlifting

Push Jerk (4×4 @ 70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

Run 200m

1 round of “DT”
DT:

12 Deadlift

9 Hang power clean

6 Push jerk

Rx+ 155/105

Rx 115/75

2018 Cycle 3, Week 2, Day 2

Announcements

Saturday August 4th, 9am 7070 Games & BBQ. WODs, prizes & food. Sign up with a partner on the whiteboard at the box.

CrossFit 7070 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Coach led warm-up

Weightlifting

Squat Snatch (5×3 @ 80%)

Metcon

Metcon (Time)

3 RFT:

75 double-unders

12 hang squat cleans

3 rope climbs
Rx+ 115/75

Rx 95/65

2018 Cycle 3, Week 2, Day 1

Announcements

Saturday August 4th, 9am 7070 Games & BBQ. WODs, prizes & food. Sign up with a partner on the whiteboard at the box.

CrossFit 7070 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 rounds:

200m row

10 goblet squats

10 toes to rig

10 ring rows

Weightlifting

Front Squat (5×5 @ 80%)

Metcon

Metcon (Time)

10 RFT:

6 toes to bar

10 wall-ball 20/14#

Saturday

Announcements

Saturday August 4th, 9am 7070 Games & BBQ. WODs, prizes & food. Sign up with a partner on the whiteboard at the box.

CrossFit 7070 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Coach led

Metcon

Metcon (Time)

Partners work together and run together:

100m Run

1 Tire Flip

100m Run

2 Tire Flip

100m Run

3 Tire Flip

100m Run

4 Tire Flip

100m Run

5 Tire Flip

100m Run

6 Tire Flip

100m Run

7 Tire Flip

100m Run

8 Tire Flip

100m Run

9 Tire Flip

100m Run

10 Tire Flip
35 minute time cap

2018 Cycle 3, Week 1, Day 5

Announcements

Saturday August 4th, 9am 7070 Games & BBQ. WODs, prizes & food. Sign up with a partner on the whiteboard at the box.

CrossFit 7070 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

400m Row/Run, then:

3 rounds with light KB

8 Russian KB swings

8 goblet squats

3 broad jumps

Weightlifting

Front Squat (5×5 @ 75% 1RM)

Metcon

Metcon (Time)

4 RFT:

20 Single arm KB Russian Swings

15 Burpee box jump 24/20

Rest :60
Rx+ 55/45

Rx 45/35