Friday

CrossFit 7070 – CrossFit

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Warm-up

Gymnastics

L-Sit

Coach led L-sit workout

Weightlifting

Back Squat (4×4 @ 70-80%)

Metcon

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Thursday

CrossFit 7070 – CrossFit

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Warm-up

Weightlifting

Bench Press (5×3 @ 60-90%)

Try to go at or above last week’s weight

Metcon

Metcon (Time)

3 rounds:

20 sit-ups

30 wall-ball 20/14#

50 double-unders

Wednesday

CrossFit 7070 – CrossFit

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Warm-up

Weightlifting

Snatch (5×3 @ 60-90%)

Full snatch. “Perfect” reps only

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

Run 200m

15 Deadlift

10 bar facing burpees
Rx+ 185/135

Rx 135/95

Tuesday

CrossFit 7070 – CrossFit

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Warm-up

Gymnastics

Metcon (AMRAP – Reps)

8 minute EMOM:

2, 4, or 6 strict HSPU on the minute

Weightlifting

Power Clean (6×2 @ 60-90%)

Extra Credit

Coach led core-down

Powers of 2

CrossFit 7070 – CrossFit

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Metcon

Metcon (Time)

2 partner tire flips

2 partner tire flips

4 strict pull-ups

2 partner tire flips

4 strict pull-ups

8 db man-makers 40/25#

2 partner tire flips

4 strict pull-ups

8 db man-makers 40/25#

16 box jump overs 24/20″

2 partner tire flips

4 strict pull-ups

8 db man-makers 40/25#

16 box jump overs 24/20″

32 sit-ups

2 partner tire flips

4 strict pull-ups

8 db man-makers 40/25#

16 box jump overs 24/20″

32 sit-ups

64 Russian KBS 55/35#

2 partner tire flips

4 strict pull-ups

8 db man-makers 40/25#

16 box jump overs 24/20″

32 sit-ups

64 Russian KBS 55/35#

128 air squats
Partition reps as needed. One partner working at a time, except on tire flips

Friday

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Weightlifting

Bench Press (5×3 @ 60-90%)

Metcon

Metcon (AMRAP – Reps)

Every 4 minutes for 16 minutes:

Row/Run 500/400

Then, in remaining time:

Rx+ Max RMU/HSPU

Rx Max Ring-dip/HSPU
Alternate movement each round

Wednesday

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes:

5 squat snatch 115/75#

2 Rope climbs

Weightlifting

Back Squat (5×3 @ 70-80%)

1 second pause at bottom

Tuesday

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Gymnastics

Metcon (AMRAP – Reps)

EMOM for 10 minutes:

12 T2B

12 Burpees
Alternate movements

Weightlifting

Squat Clean (5×3 @ 60-90%)