CrossFit Toledo – CrossFit
Weightlifting
ENOM X 10 climbing
1-5: Shoulder Press (3 reps OTM)
6–10: Push Jerk (3 reps OTM)
WOD
Metcon (3 Rounds for reps)
90 sec calorie bike/row (1 cal = 1 rep)
Rest 30 seconds
90 sec Wallballs 20/14
30 sec rest
90 sec alternating DB snatch 50/35
30 sec rest
CrossFit Toledo – CrossFit
Weightlifting
Clean (Technique, or build as form allows)
Conditioning
Metcon (Time)
4 RFT
10/8 Cal
9 PC +HSC
8 HSPU or H.R. pushups
CrossFit Toledo – CrossFit
Regular Saturday morning
class will be at 11 AM
At Earnest brew Works
CrossFit Toledo – CrossFit
Barbell Cycling
3 POWER CLEAN + 3 PUSH PRESS (On the 2:00 X 6, across)
Conditioning
Select your biggest weakness
A: Metcon (AMRAP – Reps)
10 rounds
One minute max double unders
Rest one minute
B: Metcon (Calories)
10 rounds
One minute max calorie bike
Rest one minute
C: Metcon (Distance)
10 rounds
One minute row for distance
Rest one minute
CrossFit Toledo – CrossFit
Bench Press (5X 5 across ~70%)
Good Mornings (4×8 climbing)
GHD Situps (3×1 minute of max reps (Record best effort))
CrossFit Toledo – CrossFit
WOD
Metcon (Time)
Time cap 25
1000/800m row
800 m run
60/50 cal bike
40 Lateral Burpees
21 OHS 115/80
150m Run
9 Clusters
CrossFit Toledo – CrossFit
Gymnastics
Muscle up progression, skills & drills
10 minutes to practice
Advanced athletes:
Choose a number of ring muscle ups
that you can hold for the 10 minute EMOM
Muscle-ups (EMOM x 10)
Conditioning
Metcon (Time)
Time cap 15
25 Burpee box jumps 24/20
50 SDHP 75/55
75 sit ups
100 DUs (3: 1)
CrossFit Toledo – CrossFit
Weightlifting
1-5: Snatch Balance ( 3 reps EMOM X 5 climbing)
6-10: Overhead Squat (3 reps EMOM X 5 climbing)
WOD
Metcon (AMRAP – Rounds and Reps)
Amrap 14
12/9 cal row or 9/6 cal bike
9 T2B or toes 2 rings
6 power snatch 105/75
CrossFit Toledo – CrossFit
Metcon (Time)
150 m gauntlet run
50 deadlifts 95/65
150 m gauntlet run
50 S2OH
150 m gauntlet run
50 toes to bar
150 m gauntlet run
50 synchronized alternating DB snatch 50/35
150 m gauntlet run
50 0HS
150 m gauntlet run
CrossFit Toledo – CrossFit
Squat
Front Squat (Heavy double)
Front Squat (Heavy single )
Conditioning
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.