2019 Post Open Cycle, Week 3, Day 1

CrossFit 7070 – CrossFit

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Weightlifting

Squat Snatch (1 Power snatch + 1 squat snatch)

Every :90 x 6, without letting the bar hit the ground. Build through sets and record your last set.

Metcon

Metcon (Time)

8 Deadlifts 155/115

7 Power Cleans 155/115

6 Power Snatch 155/115

8 Pull-ups

7 CTB Pull-ups

6 Bar Muscle-ups



6 Deadlifts 155/115

5 Power Cleans 155/115

4 Power Snatch 155/115

6 Pull-ups

5 CTB Pull-ups

4 Bar Muscle-ups



4 Deadlifts 155/115

3 Power Cleans 155/115

2 Power Snatch 155/115

4 Pull-ups

3 CTB Pull-ups

2 Bar Muscle-ups

2019 Post Open Cycle, Week 2, Day 3

CrossFit 7070 – CrossFit

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Weightlifting

Back Squat (4×2)

Build through sets. Record your last set

Metcon

Metcon (AMRAP – Rounds)

Every :90 for 24 minutes:

8 back squats @2020 + wall-sit up to :60

4 KB windmills e/s + Hollow body rock up to :60

5 weighted pull-ups

10 kneeling KB press + plank on elbows up to :60

Saturday Partner WOD

CrossFit 7070 – CrossFit

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Metcon

Metcon (Time)

Partner Chipper :

100 Ab mat sit ups

90 Front Rack lunges (95/65)

80 Pushups

70 Deadlift (95/65)

60 Box Jumps (24″/20″)

50 Hang Cleans (95/65)

40 Ring Dips

30 Push Press (95/65)

20 Burpees

10 Hang Snatches (95/65)
*Time cap 40 minutes.

Go down the list and then back up (you end up doing every item in the list 2x).

One person working at a time. Split reps however needed with partner.