2019 OPen Prep, Week 2, Day 4

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Coach led

Weightlifting

Metcon (Time)

Complete 40 front squats for time @ 62.5%
Rack/unrack at any time

Reference 1/24/19 WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

10 DB DL 50/35s

20 WB 20/14#

50′ HS Walk (Rx+)/100′ Bear Crawl (Rx)

2019 Open Prep, Week 2, Day 3

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Coach led

Weightlifting

Clean (1 set of max reps touch n’ go)

Every 3:00, complete 1 set of max reps touch n’ go clean (power, squat, or mix)

R1: 70%

R2: 75%

R3: 80%

Metcon

Metcon (AMRAP – Reps)

Four 4:00 rounds:

20 OHS 65/45

30 sit-ups

Max shuttle sprints in remaining time. No rest.
Rig to wall and back = 1 shuttle sprint.

Score shuttle sprint reps.

2019 Open Prep, Week 2, Day 2

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Coach led

Weightlifting

Back Squat (Die Set)

If you hit less than 8 reps last week, lower the weight.

If you hit between 8 and 15, repeat weight and beat score.

If you beat 15 reps, up the weight.

Warm up sets:

8 reps @50% of working weight – Slow controlled pause squats

6 reps @75% – Focus on speed

Working Set – Max effort reps at chosen weight.

Metcon

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar

Metcon Monday

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Coach led

Metcon

Metcon (Time)

7 squat snatch

15 HSPU

7 squat snatch

15 HSPU

7 squat snatch
Rx+ 135/95

Rx 95/65

Metcon

Metcon (AMRAP – Reps)

EMOM for 9 minutes:

KBS

Goblet squats

Push-ups
Rx+ 70/55#, 20 reps

Rx 55/35#, 15 reps

Alternate through movements

Saturday Partner WOD

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Coach led warm-up

Metcon

Metcon (Time)

Whoa Baby

Cash in:

9 man makers each AHAP (9 months you make a man)

Then, complete 3 rounds (trimesters) with a partner using a med ball, 35 reps each (typical BW increase):

Russian twists

Box step-ups

Wall-balls

Cash out: 9 man makers each

2019 Open prep, Week 1, Day 4

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Coach led

Weightlifting

Metcon (Time)

40 front squat reps for time @ 60% of 1RM. Rack/unrack at any time.

Metcon

Metcon (Time)

10 RFT:

1 rope climb

2 squat clean thrusters 155/105# (Rx+) 125/85# (Rx)

2019 Open Prep, Week 1, Day 3

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

20 HS shoulder taps

15 goblet squats

Row 200m

Weightlifting

Snatch (Every 3:00, 1 set of max rep touch n’ go reps)

Choose power, squat, or mix

R1: 70%

R2: 75%

R3: 80%

Record your last set

Metcon

Metcon (AMRAP – Reps)

Five 3 minute rounds:

20 KBS 70/55#

30 air squats

Max DU in remaining time
No rest.

Score DU reps

2019 Open Prep, Week 1, Day 2

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Weakness warmup: Row 100/80 cal

Weightlifting

Back Squat (1 “die set”)

Choose a weight you believe you can hit for 8-15 reps

Warm up sets:

8 reps @50% of working weight – Slow controlled pause squats

6 reps @75% – Focus on speed

Working Set: Max effort reps at chosen weight.

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Metcon Monday

CrossFit 7070 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Primer:

4 minute AMRAP:

Row 150m

10 db push press 35/20#

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

5 DL 275/185# (Rx+) 225/155# (Rx)

15 WB 20/14#

20 sit-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

Every 3:00 until failure:

15/9 cal bike

15 T2B

15 push-ups
21 minute time cap