Workout Of The Day

Valentine’s Day WOD!

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Coach led

Metcon

Heartbreaker Partner WOD (AMRAP – Reps)

6:00 AMRAP

2 wall-balls 20/14# (Partner 1)

2 synchronized burpees onto plate

2 wall-balls 20/14# (Partner 2)

2 synchronized burpees onto plate

4 wall-balls 20/14# (Partner 1)

4 synchronized burpees onto plate

4 wall-balls 20/14# (Partner 2)

4 synchronized burpees

6 wall-balls 20/14# (Partner 1)

etc…

1 min rest

5:00 AMRAP of unbroken DU’s in reps of 5, 10, 15, 20, 25, …

1 min rest

4:00 AMRAP

Minute 1: Partner 1 max slam-balls 30/20# while P2 is in plank position

Minute 2: Partner 2 max slam-balls 30/20# while P1 is in plank position

etc…

1 min rest

3:00 AMRAP

Max ring dips. Partners switch when necessary.

1 min rest

2:00 AMRAP

Max rope-climbs. Partners switch when necessary.

1 min rest

1:00 AMRAP

Max partner barbell squats

2019 Open Prep, Week 3, Day 3

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Coach led

Weightlifting

Snatch (Every 3:00, complete 1 set of max rep touch n’ go )

Can be power, squat, or mix

R1: 75%

R2: 80%

R3: 85%

Metcon

Metcon (Calories)

3 Five minute rounds:

21 HPC

21 Thrusters

Max cal bike in remaining time. No rest.
Rx+ 95/65

Rx 75/45

2019 Open Prep, Week 3, Day 2

CrossFit 7070 – CrossFit

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Metcon

Warm-up

Warm-up (No Measure)

Coach led

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

Accessory Work

Metcon (Time)

Complete 66 ring dips in the following rep scheme:

4×5

4×4

5×3

5×2

5×1

Metcon Monday

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Coach led

Metcon

Metcon (AMRAP – Reps)

9 minute AMRAP:

3,6,9,12…

Box jump overs 24/20″

KBS 55/35# (Rx + 70/55)

Metcon

Metcon (AMRAP – Reps)

6 rounds of :30 on/:30 off

Slam ball 30/20#

DU

Ring Rows

2019 Open Prep, Week 2, Day 5

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Fun Friday warm-up

Weightlifting

Deadlift (3-6-9-12)

Same weight as last week (Reference 1/25/19)

Metcon

Metcon (Time)

Row 800/600

5 rope climbs

Row 600/500

4 rope climbs

Row 450/400

3 rope climbs

Row 300

2 LEGLESS rope climbs

Row 150

1 LEGLESS rope climb

2019 OPen Prep, Week 2, Day 4

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Coach led

Weightlifting

Metcon (Time)

Complete 40 front squats for time @ 62.5%
Rack/unrack at any time

Reference 1/24/19 WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

10 DB DL 50/35s

20 WB 20/14#

50′ HS Walk (Rx+)/100′ Bear Crawl (Rx)

2019 Open Prep, Week 2, Day 3

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Coach led

Weightlifting

Clean (1 set of max reps touch n’ go)

Every 3:00, complete 1 set of max reps touch n’ go clean (power, squat, or mix)

R1: 70%

R2: 75%

R3: 80%

Metcon

Metcon (AMRAP – Reps)

Four 4:00 rounds:

20 OHS 65/45

30 sit-ups

Max shuttle sprints in remaining time. No rest.
Rig to wall and back = 1 shuttle sprint.

Score shuttle sprint reps.