Saturday Partner WOD

CrossFit 7070 – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

Partner A: 1 round of Cindy (5 pullups, 10 pushups, 15 air squats). After completion,

Partner B: 5 deadlifts (205/155) while Partner A is in a plank.

THEN,

Partner B: 1 round of Cindy (5 pullups, 10 pushups, 15 air squats). After completion,

Partner A: 5 deadlifts (205/155) while Partner B is in a plank.

This is one round. Continue this pattern for 20 minutes, as many rounds as possible

2019 Post Open Cycle – Week 4, Day 5

CrossFit 7070 – CrossFit

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Metcon

Metcon (No Measure)

Every 3 minutes Alt.

1) 400m Run

2) 30s Airbike or Sled Push (High Effort)

Rest 30s, then accumulate Max Deadhang Hold seconds in 1 min

x 3
Goal and measure: FULL EFFORT

Accessory Work

Metcon (No Measure)

10 Standing Dumbbell Press R

15 Dumbbell Side Raises R

10 Standing DB Press L

15 DB Side Raises L

1:00 Rest

x 3

2019 Post Open Cycle – Week 4, Day 4

CrossFit 7070 – CrossFit

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Weightlifting

Front Squat (3×5)

Start around 70% and build through sets, recording your final set

Metcon

Metcon (AMRAP – Reps)

10 Min AMRAP

50 Abmat Sit-ups

20 Wallballs 20/14

40 Abmat Sit-ups

20 WBs

30 Abmat Sit-ups

20 WBs

20 Abmat Sit-ups

20 WBs

10 Abmat Sit-ups

20 WBs

In remaining time:

Toes to Bar
Score T2B reps

2019 Post Open Cycle – Week 4, Day 1

CrossFit 7070 – CrossFit

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Weightlifting

Clean and Jerk

10 minutes to build to a heavy:

Clean + Hang Clean + Jerk

Metcon

Metcon (Time)

3 rounds:

10 Hang Squat Cleans 115/65

10 Box Jumps 24/20

12 Bar-facing Burpees

On 10 minute mark:

3 rounds:

8 Hang Squat Cleans 135/85

8 Box Jumps 30/24

12 Bar-facing Burpees
Record total work time