2018 Cycle 3, Test Week, Day 4

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

10 box step ups

5 broad jumps

:30 goblet squat hold

Then, coach led snatch work

Weightlifting

Misfit Snatch Complex (1 Rep Max)

Without dropping the bar perform 1 Squat Snatch, 1 Overhead Squat, 1 Hang Squat Snatch, 1 Overhead Squat

Metcon

2018 Cycle 3 Metcon #4 (Time)

4 Rounds:

25 Wall-balls 20/14

25 Box Jumps 24/20

Cash out: 1000m Row or 800m Run

Thursday

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Coach led

Skill Work

Metcon (No Measure)

Handstand walk progressions

Beginner: Plank shoulder taps

Intermediate: HS shoulder taps

Advanced: HS Walk
Coach led workout

Metcon

Metcon (Time)

5 rounds:

100m farmer’s carry 35/20#

10 DB plank row, alternating 35/20#

5 burpee broad jumps (width of mat)

2018 Cycle 3, Test Week, Day 3

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

400m run

Then 3 rounds:

3 inch worms

8 knees to chest

8 back extensions (or superman)

Weightlifting

Deadlift (1 Rep Max)

Metcon

2018 Cycle 3 Metcon #3 (AMRAP – Rounds and Reps)

20 Minute AMRAP:

2 Rope Climbs

20 Russian KBS (Rx+ 70/55, Rx 55/35)

200m Run

20 Sit-ups

2018 Cycle 3, Test Week, Day 2

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

400m run/row

Coach led PVC work/stretch

Then,

4 min AMRAP:

8 lat raises on rig

8 air squats

8 push-ups

8 sit-ups

Weightlifting

Push Jerk (1 Rep Max)

Metcon

2018 Cycle 3 Metcon #2 (Time)

30 HSPU

30 Power Snatch

30 Toes-to-bar

30 Overhead Squat

30 HSPU
Rx+ 95/65#

Rx 75/55

2018 Cycle 3, Test Week, Day 1

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Run/Row 400m, then:

3 rounds

8 ring rows

8 empty barbell front squats

8 empty barbell strict press

Weightlifting

Front Squat (1 Rep Max)

Metcon

2018 Cycle 3 Metcon #1 (AMRAP – Rounds and Reps)

2 Rounds of 5 minute AMRAP:

Rx+

5 muscle-ups (ring or bar)

10 Thrusters 115/75

40 double-unders

Rx

5 ring rows, 5 ring dips

10 Thrusters 95/65

40 double-unders

Rest 3 minutes

RUN IT OUT

CrossFit 7070 – CrossFit

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Metcon

Metcon (Time)

20 Rounds (10 each, 30 min cap):

Partner 1:

5 push press 95/65

8 KBS 55/35

10 Air Squats

Partner 2: 250m row or 200m run
Partner 1 does their 1 round of work, while partner 2 rows or runs. When partner 1 finishes their round of work, and partner 2 finishes row or run, partners switch

2018 Cycle 3, Week 6, Day 4

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Run/row 400m, then:

1 minute downward dog

Coach led plyometrics

Accessory Work

Metcon (No Measure)

Ring muscle up skill work

Metcon

Metcon (Time)

Cash in: 100′ handstand walk (Rx+)/ Bear crawl (Rx)

50 double-unders

40 KBS (Russian) 55/35#

50 DU

30 KBS

50 DU

20 KBS

50 DU