CrossFit Toledo – CrossFit
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
CrossFit Toledo – CrossFit
Technique Work
Extended Barbell warmup
Snatch technique
EMOM X 12
Start around 50%
And build throughout
1-4: 3 Power Snatch
5-8: 2 Squat Snatch
9-12: Snatch (Heavy single, power or full)
WOD
Metcon (AMRAP – Reps)
AMRAP 12
3 Hang Power Snatch 115 | 75/55
6 OHS
9 Box jumps 24/20
12 Lateral bar hops
If you snatch > 165/115 please do RX+
CrossFit Toledo – CrossFit
Bodybuilding
20 minutes
Begin A new set each minute, resting til next min
14-12-10-8
Alt. Tricep extensions
Alt bicep curls
Double DB step ups
Double DB Front raise
GHD sit ups
WOD
Metcon (Calories)
AMRAP 10
BUY IN 5 ROUNDS
9 Wallballs 20/14
9 pull-ups
9 burpees
WITH REMAINING TIME
Cal bike or row
Extra Credit
GC Half W3D3
4 miles
Keep it slow, but if you feel good bump up the tempo on mile 3 to race pace
CrossFit Toledo – CrossFit
Weightlifting
Barbell complex: 4DL + 3HPC + 2FS + Jerk
WOD
Metcon (3 Rounds for reps)
AMRAP 4
27/21 cal row
27 RKBS 53/35
SCORE: C&J 95/65
Rest 4
AMRAP 4
21/16 Row
21 RKBS
Score CJ 115/80
Rest 4
AMRAP 4
15/12 Row
15 RKBS
Score CJ 135/95
Extra Credit
Half marathon training week2 day 2
First day of speed work
Warm up properly
4x400m on the 5:00
Not too fast this first day. The goal is to run the 400s in the same DIGITS as your half goal pace. For example, if your goal is to run a 2hr10min half, shoot to run your 400s in 2:10.
CrossFit Toledo – CrossFit
Conditioning
This week we celebrate 2 Sherman birthdays!
Mark on Tuesday, Mad on Thursday
Time cap 15
Mad Shark (Time)
53 DUs or lat bar hops
23 OHS 95/65
53 DUs or lat bar hops
23 BF Burpees
53 DUs or lat bar hops
23 S2OH
53 DUs or lat bar hops
Strength
A: Back Squat (Heavy triple)
B: Back Squat (2×5 @ 85% of A)
CrossFit Toledo – CrossFit
Conditioning
In lieu of open gym, join us for a group run at 1 PM for a group run.
See FB family page for details,
5 Mile Run (Time)
CrossFit Toledo – CrossFit
Conditioning
-Partner or soLo, depending on class size
-in lieu of rowing, you may bike 30/24
-for partial rounds, 500m = 50 reps
Dennis (AMRAP – Rounds and Reps)
AMRAP 22
500M ROW
5 Cleans 135/95
10 DB Box Step ups 35/25
15 Burpees
20 Wallballs 20/14
Extra Credit
Weightlifting
Barbell complex: HC + J + FS + J
CrossFit Toledo – CrossFit
Weightlifting
Snatch Push Press (5×3 climbing )
Behind the neck
WOD
4 rounds OTM (19 min total)
Min1: Deadlift (5 reps, climbing)
Min2: 7-10 HSPU
MIN3:7-10 strict pull-ups
Min4: Metcon (4 Rounds for calories)
1min bike/row cal sprint
Min5: REST
CrossFit Toledo – CrossFit
CFT Update
Happy birthday Big Mike and Zach!
WOD
Metcon (Time)
Staggered start, 2 athletes every 2:00
Time cap 18
35 GHD sit-ups
35 FS 95/65
35 Cal bike
35 Reverse Lunge Wallballs 14/10
23 T2B
23 Clusters 95/65
23 Cal Bike
23 Reverse Lunge Wallballs
Strength
Bench Press (Heavy Double )
Extra Credit
Training Run (Distance)
Record mileage
Week 1 Day 3
3 miles
CrossFit Toledo – CrossFit
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 22
10 Alt DB Snatch 50/35
25 DUs
30 Ab mat situps
25 DUs
10 Single DB OH S
MOBILITY
With remaining rime work on tour biggest mobility need.