Level Method Testing, Week 3, Day 3

CrossFit 7070 – CrossFit

View Public Whiteboard


Level Method Test

API Test (AMRAP – Reps)

3 rounds:

1 min WB 20/14

1 min Hang Power Clean 75/55#

1 min Box Jump w/ step down 24/20″

1 min Push Press 75/55#

1 min burpee

1 min rest

Metcon

Metcon (AMRAP – Rounds and Reps)

17 Minute AMRAP partner WOD

Memorial Day Murph

CrossFit 7070 – CrossFit

View Public Whiteboard


Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Saturday Community WOD

CrossFit 7070 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

:30 each, 3x

Scap pull-ups

Lunges

Plate Hops

Rehearsal: 5 reps each, 2x

Metcon

Metcon (Time)

Cash in:

100 med-ball sit-ups

3 rounds, 20 reps each:

Pull-ups/Ring rows

DB OH Lunge/Lunge

5x DU’s/SU’s

Cash out:

400m Run

Level Method Testing – Week 1, Day 6

CrossFit 7070 – CrossFit

View Public Whiteboard

Make-up Testing

Metcon (No Measure)

If Tested KB yesterday – Consider Run, Neuro/Core or Other

If KB yesterday NOT tested – Test Row

Rowing

Row Test (Distance)

20 minute row for distance

Partner WOD

Metcon (AMRAP – Rounds and Reps)

25 minute AMRAP in partners:

30 Medball Cleans 20/14

30 Box Step-ups w/ MB 24/20

400m Run w/ MB

Flexibility Test