Workout of the Day

Level Method Testing – Week 1, Day 6

CrossFit 7070 – CrossFit

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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

Saturday

CrossFit 7070 – CrossFit

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Weightlifting

Squat Snatch (Every :90 x 8)

3 position power snatch

Metcon

Metcon (AMRAP – Reps)

10 minutes in partner:

1600m relay time trial

(at least 200m at a time)

In remaining time:

Strict HSPU (Rx+)

HSPU (Rx)

Friday

CrossFit 7070 – CrossFit

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Skill Work

Metcon (No Measure)

1) 4 Turkish Getups (2 ea/s) build weight each set

2) 1:00 Spiderman Crawl

3) 4 Turkish Getups (2 ea/s)

4) 1:00 Table Rock

5) 4 Turkish Getups (2 ea/s)

6) 1:00 Handstand Walk

7) 4 Turkish Getups (2 ea/s)

8) 1:00 Table Rocks
:90 at each station

Metcon

Metcon (Time)

20-18-16-14-12-10-8-6-4-2 Wallballs 20/14#

10-9-8-7-6-5-4-3-2-1 Toes to Bar
Alternate movements.

12 minute CAP

Thursday

CrossFit 7070 – CrossFit

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Metcon

Metcon (Time)

For time:

100/70 Cal Row Buy In

Into

4 Rounds

100 Double-unders

50m ea/s Suitcase Carry

(Heavy)

Accessory Work

Metcon (No Measure)

2 rounds for quality:

12 Behind the Neck Presses

20 KB Deadbugs

20 Banded Pull-aparts

10 Supine Leg Raises