CrossFit Toledo – CrossFit
WOD
Metcon (Time)
3 RFT
50 Partner Wallballs
40 KB Snatch 35/25
30 Alt Bottom to bottom Goblet Squats
20 Cal bike or row
Extra Credit
E.C.: Barbell complex: Pull + HPS + 2 HSS (Build as form allows)
CrossFit Toledo – CrossFit
Technique Work
CJ technique
Warm up to working weight ~75%-80%
Stay at the SAME WEIGHT for the first
5 minutes. If it feels good, you may increase
on any or all of the remaining minutes.
Clean and Jerk (EMOM X 10, climbing after 5)
WOD
Metcon (AMRAP – Rounds and Reps)
3 PC 135/95
5 FS
7 Pull-ups
9 Burpees
11 min AMRAP
CrossFit Toledo – CrossFit
Strength
Overhead Squat (5×4 climbing)
Conditioning
Metcon (AMRAP – Rounds and Reps)
ANRAP 10
10 Deadlifts 225/155
20 Lateral bar hops
10 Double DB S2OH (athlete choice)
|RX+ please do 3 BMU to finish each round|
CrossFit Toledo – CrossFit
Skill work
Rotate between movements
Rest as needed
A: Bench Press (10_8_6_4_2 ascending )
B: Metcon (AMRAP – Reps)
5 x 1 min
Rope climbs
Extra Credit
10 min easy spin on Ass bike
2×12 glute ham raise
C: Bench Press (5×2 @ 90% of A)
CrossFit Toledo – CrossFit
Technique Work
Extended barbell warm up
Focus on push jerk
WOD
4 rounds (19 min total)
Min1: Front Squat (3 reps, climbing)
Min2: Push Jerk (1 rep, climbing)
Metcon (4 Rounds for calories)
Min3: 20-30 sec strict gymnastics practice
Min4: Cal row
Min5: rest
CrossFit Toledo – CrossFit
Technique Work
Snatch technique Work
Warm up to ~85% or first attempt
WOD
Mr. Slice (Time)
35 DUs
35 Cal Ass bike
35 DUs
35 T2B
35 DUs
35 Front rack reverse lunges 95/65
35 DUs
35 thrusters
35 DUs
With remaining time in 20:00
1RM Snatch
Snatch (Heavy single)
CrossFit Toledo – CrossFit
Strength/Skill
Power Clean (Emom x8 at 75-85% 1RM)
Only work up to a weight that form allows. If form breaks down, take off weight.
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
1 round of “Holleyman”, 12/10 cal
2 rounds ” Holleyman” , 12/10 cal
3 rounds, 12/10 cal….
Continue rep scheme…
One round “Holleyman”
5 wallballs 20/14
3 HSPU
1 power clean 185/125
CrossFit Toledo – CrossFit
Conditioning
A: Metcon (Time)
10 X 10 Cal SPRINT
Rest until 10: 00
B: Metcon (Time)
4 RFT
16 Synchro alt DB snatch 50/35
20 alternating sit ups
24 DUs ( alternate working partner each round)
rest until 20
C: Metcon (Calories)
Amrap seven
Calories
One athlete working
Extra Credit
EC: Metcon (Distance)
Anytime This weekend
get out for a run
Enjoy The elements
Go slow
Breathe
shoot for three or four
Reminder: build up to 10 to 12 weekly
Miles by the end of January
CrossFit Toledo – CrossFit
Strength/Skill
Alternating EMOM x10
Min 1: Deadlift (4 reps, climbing )
Gymnastics
Min 2: HSPU or other upside down progressions.
WOD
Metcon (3 Rounds for reps)
AMRAP 4
21 DL 95/65
15 box jumps 24/20
9 S2OH
Rest 4 minutes
AMRAP 4
21 DL 115/80
15 box jumps
9 S2OH
Rest 4 minutes
AMRAP 4
21 DL 135/95
15 box jumps
9 S2OH
CrossFit Toledo – CrossFit
Strength
Build to a heavy set of 5 and do 2 sets
A: Bench Press (5-5-5 climbing 2×5 across)
WOD
Your choice of workout
B: Metcon (Time)
30-20-10
Power clean 95/65
HR pushups
C: Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Power clean or squat
Focus on FULL RANGE of motion on dips
Extra Credit
Go for a run. Go slow. Try to get 2-3 miles. Think about signing up for the glass city half. See CFT family page on FB for details.