CrossFit Toledo – CrossFit
Squat
Working up to a heavy single at 95%-this is NOT a one rep max. We will be testing1RMs over the next couple weeks.
5—–4—–3—–2—–1—–5
75%-80%-85%-90%-95%-75%
Front Squat (95%)
WOD
Metcon (AMRAP – Reps)
Amrap 8
5 power snatch 135 | 95/65
5 0HS 136 | 95/65
5 T2B
5 C2B
CrossFit Toledo – CrossFit
MOBILITY
Coach choice
Skill/Strength
Deadlift (3X 3 across)
Good Mornings (3X 3 across)
WOD
Metcon (Time)
5 RFT
150M med ball run 20/14 (Row 250)
12 Wallballs
12 med ball sit ups
For med ball sit ups, touch the ball to the floor behind your head, sit up and touch the ball to the floor in front of your feet.
CrossFit Toledo – CrossFit
Technique Work
Barbell warm up, clean and jerk technique overview
Barbell complex overview
Weightlifting
As form and technique allow, work up to a heavy complex
Barbell complex (Heavy)
Pull + PC + HSC + PJ + Split Jerk
WOD
Metcon (AMRAP – Reps)
AMRAP 12
5, 7, 9,… Ascending reps with a carry in between
100m Carry➡️
Box jumps or steps 24/20
Russian twists (2 count) 53/35
➡️ Guys: carry a 53 KB in one hand, and carry a 25 plate OVERHEAD in the other
Ladies: Carry a 35 KB and a 15 plate overhead
Walk to the grassy knoll and back. Switch hands as needed. Ignore the carry for scoring purposes. Just count the box jumps and Russian twists.
CrossFit Toledo – CrossFit
Squat
Option A: heavy triple, Heavy double
Option B: VolSq w6d1
—6—–6—–4—–3—-2—–6
75%-80%-85%-90%-95%-75%
Back Squat (3@90%)
Back Squat (2@95%)
WOD
Ghost (3 Rounds for reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
Ghost (3 Rounds for reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
CrossFit Toledo – CrossFit
MOBILITY
Weightlifting
Snatch (Heavy doubles)
Back Squat
Skill/Strength
EMOM something
CrossFit Toledo – CrossFit
Metcon (AMRAP – Reps)
With a partner:
Amrap 8
800 m partner run
1-? Ascending wraps
Tire flips
Rope climbs
Rest 4 minutes
Amrap 4
400 m partner
1-? Ascending wraps
Thrusters 95/65
Shoulder to overhead 95/65
Rest 2 minutes
Amrap 4
100 m partner Ron
Synchronized Burpee’s
Note: for scoring purposes, ignore the run. Just count the indoor stuff.
Squat
Extra credit: week 5, day 3
6 – 6 – 6 – 4 – 3 – 6
65%-70%-75%-80%-85%-70%
CrossFit Toledo – CrossFit
Weightlifting
Barbell complex (Heavy)
Pull + hang snatch + snatch balance + hang snatch
WOD
Metcon (Time)
4 RFT
9 hang power snatch 95/65
15 deadlifts 185/125
21 donkey kicks
You may use 2 barbells
CrossFit Toledo – CrossFit
Bye for now Grace ???????? Good luck this season!
Skill/Strength
EMOM X 15 (5 rounds)
Min 1: 3 KB snatch + 7 OH lunge (right arm)
Min 2: 3 KB snatch + 7 OH lunge (left arm)
Min 3: 3-7 HSPUs or progression
Note: work up in weight on the kettlebell. Choose a challenging, yet doable rep scheme or progression for the handstands.
WOD
Metcon (Time)
40-30-20-10
KB SDHP 53/35
Shoulder to overhead 45/35
CrossFit Toledo – CrossFit
Squat
Option A: work up to a heavy set of 6. Add a little. Do 4. Add a little more weight. Do 3.
Option B:
6 – 6 – 6 – 4 – 3 – 6
70% 75% 80% 85% 90% 75%
Back Squat
Back Squat (6 at 80%)
Back Squat (4 at 85%)
Back Squat (3 at 90%)
Metcon
Metcon (Time)
1000m/750m Row
100/75 push-ups, chest 2 deck
10 clean and jerks (75% of 1RM)
CrossFit Toledo – CrossFit
Technique Work
10 minutes to warm up to working weight for both lifts. You will be using the same weight for all 5 sets. Set up 2 barbells. Partner up.
Weightlifting
EMOM x 15
5 Rounds of :
Min 1: 4 Bench press (~ 80%)
Min 2: 4 Deadlifts (~80%)
Min 3: Rest
Bench Press (5×4 on the 3:00 min)
Deadlift (5×4 on the 3:00 min)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
100 double unders (250)
75 KB clean & Press 53/35
50 sit ups
25 Burpees