Doop Memorial WOD

CrossFit 7070 – CrossFit

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Metcon

The “Doop” (Time)

Cash in: 87 Med-ball cleans

3 rounds:

1 minute HS Hold

31 V-ups

19 burpee db box step-up AHAP
“Doop” was a beloved 7070 box dog who lived 16 years (87 dog years), who passed on 1/31/19.

Partners will partition 87 med-ball cleans as necessary.

Both partners will complete the 1 minute HS hold concurrently.

Partners alternate the V-ups and burpee db box step up.

2019 Open Prep Week 4, Day 3

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Coach led

Weightlifting

Squat Snatch (4 x 3)

1 squat snatch from floor + 2 hang squat snatch (above knee).

Build through sets, and record your last set.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

7 PJ Rx+ 155/105 Rx 115/75

7 Lateral bar burpees

Accessory Work

Metcon (Calories)

Bike tabata

2019 Open Prep Week 4, 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 time (1/29/19), 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 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Metcon Monday

CrossFit 7070 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Coach led

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

Rx+

14 Alt. Pistols

8 Power Cleans 155/105#

5 RMU

Rx

14 Alt Pistols using box

8 Power Cleans 115/75#

5 Ring rows

5 Ring dips

Metcon

Metcon (AMRAP – Reps)

Every :90 for 5 rounds:

10 double db snatch AHAP

Max DU in remaining time
Score DU reps