Saturday Partner WOD

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Coach-led warm up

Metcon

Metcon (Time)

4 rounds for time, with partner:

8 Man Makers (50/35 lb)/ Plank Hold

20 Deadlifts (245/165 lb)/ Wall Sit

24 One-arm DB Thrusters (50/35 lb)/ Scissor Kicks

Cash Out: 500 Double-unders/ Row
With a running clock, Partner A starts the Man Makers while Partner B holds Plank. Partner A may not start a rep until Partner B is working. Partition work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the Man Makers are complete, either partner may start the Deadlifts, and so on…

Friday

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Row 500m, then:

2 rounds

10 RDL

5 Ring rows

10 Abmat sit-ups

5 inch worms

Weightlifting

Deadlift (1×6 @ 65%, 1×5 @ 75%, 1×4 @ 85%, 1×1 @ 95%)

Touch and Go

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

5 strict pull-ups (Rx+)/ Kipping (Rx)

10 Lateral bar burpees

15 slam balls (30/20)

Rest :30

Thursday

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Run/Row 400m, then:

3 rounds

10 bottoms up squats

10 push ups

10 back extensions

Skill Work

Pistols

Metcon

Metcon (Time)

3 Rounds:

75 Air Squats

25 Russian KBS (55/35)

25 Abmat sit-ups

Wednesday

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Coach-led warm up

Weightlifting

Metcon (Time)

Accumulate 40 reps of touch and go Power Cleans @ 70% of 1RM. For time, fewest sets possible.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

21 HRPU

21 OHS (115/75)

21 Cal Row

Tuesday

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Row 400m, then:

1 minute down dog

3 rounds:

10 box step ups

10 air squats

10 ring rows

Weightlifting

Front Squat (3×8 @ 75%)

Metcon

Metcon (Time)

2 Rounds:

Row 500m

25 SDLHP (75/55)

150 Double-unders

*Scaled option for jump rope=150 singles

Metcon Monday (2018 Cycle 4, Week 4, Day 1)

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Row 400m, then:

3 rounds

8 empty barbell strict press

10 kips on rig

12 alt walking lunges

Metcon

Metcon (Time)

3 rounds:

10 DB Hang Clean & Jerks (50/35)

12 T2B

Metcon

Metcon (AMRAP – Reps)

3 rounds, AMRAP 4:00 minutes:

2 Squat Cleans (185/125) Rx+ (135/95) Rx

2 Ring Muscle Ups (Rx+), 2 Pull-ups (Rx)

4 Squat Cleans

4 Ring Muscle Ups

6,6,8,8, etc…

*2 min rest, start over each AMRAP