Benchmark Monday

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Coach led

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Accessory Work

Metcon (No Measure)

Coach led Core down

Accessory Work

Metcon (Calories)

Bike Tabata

¡Elefantes Blancos!

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Coach led/game

Metcon

Metcon (Time)

Cash in: Thunderstruck burpees

Then,

10 wall walks/OH plate hold 45/25#

50 slam balls 30/20#/plank

50 weighted box step-ups 24/20″/synchronized air squats

50 knees to elbow/sumo squat

50 Cal bike/bicycle crunch
Partners may partition reps as needed, but both must be working in order for reps to count.

To scale, one partner rests while the other performs the first movement.

2018 Cycle 5, Week 6, Day 4

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Coach led

Weightlifting

Snatch (5×2)

Build up through sets. Record your last set. Drop and reset between reps.

Metcon

Metcon (AMRAP – Reps)

Every 3 minutes for 12 minutes:

12 burpees

2 rope climbs
For Rx+, perform rope climbs legless

Metcon

Metcon (AMRAP – Reps)

EMOM 7 minutes:

7 strict ring-dips

Christmas Eve WOD

CrossFit 7070 – CrossFit

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Metcon

12 Days of Christmas (Time)

Perform like the song 😉

1 ring mu/bar mu/rope climb

2 DL 275/185

3 T2B/K2E

4 Push ups

5 Bar facing burpees

6 KBS 55/35

7 Goblet squats w KB

8 Abmat sit ups/GHD

9 Wall balls 20/14

10 HSPU or 45 sec handstand hold

11 Pull ups/ring rows

12 DU/SU

2018 Cycle 5, Week 5, Day 3

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Coach led

Weightlifting

Back Squat (4×4 @ 75-85%)

Metcon

Metcon (Time)

12-9-6-3 reps of:

Chest to Bar pull-ups (Rx+)/Ring Rows (Rx)

Box jump overs 24/20″

Metcon

Metcon (AMRAP – Reps)

:30 on/:30 off for 7 minutes:

Max rep push-ups

2018 Cycle 5, Week 5, Day 2

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Coach led

Metcon

Metcon (AMRAP – Reps)

3 Rounds:

:60 of max DU

:60 of max burpees

:60 rest

Weightlifting

Deadlift (4×4 @ 60-85% of 1RM)

zero bounce

Metcon

Metcon (AMRAP – Reps)

EMOM for 6 minutes:

1, 2, or 3 rope climbs