CrossFit Toledo – CrossFit
Open gym 1:30-3:00
Warm-up
Open gym, there is no group warm up. Warm up on your own, but be thorough.
Weightlifting
CLUSTER (3RM)
Squat Clean + Thruster
WOD
Metcon (AMRAP – Reps)
AMRAP 12
21 OHS 95/65
15 snatches 115/75
12 front squats 145/95
9 cleans 165/115
20 deadlifts 255/185
Toes to Bar with remaining time
CrossFit Toledo – CrossFit
Reminder: no class tomorrow, Saturday, October 22. Join us at Witmer high school/glass city for the T town throwdown.
Technique Work
10 minutes: Jurch tech nique barbell and footwork.
EMOM: 3 Split Jerks Increasing
Split Jerk (3RM)
WOD
Metcon (AMRAP – Rounds and Reps)
15 minutes AMRAP
6 Deadlift 225/155
9 Burpee Box Jump Over 24/20
12 Russian Twists 53/35 (2 count: R+L = 1 rep)
400m
Extra Credit
Back Squat week 4 Day 3
55% 60% 65% 70% 75% 80%
10 8 6 6 6 4
Back Squat
CrossFit Toledo – CrossFit
Skill/Strength
Snatch balance-Work up to a technically sound, challenging set of 4
Double under practice between sets
Snatch Balance (4RM)
Metcon
#100/ #65
CrossFit Games Open 12.5 (AMRAP – Rounds and Reps)
Complete AMRAP in 7 minutes of:
100/65 Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
CrossFit Toledo – CrossFit
Skill/Strength
Front squat
Option A: find a 4RM
Option B: strength focus: 5 at 60%, 5 at 65%, 5 at 70%, 5 at 75%, 4 at 80%, 4 at 85%
Front Squat (4×5, 2x4w)
Technique Work
Rowing technique and sprint starts
WOD
Metcon (Time)
5 RFT: Time Camp = 15:00
250m Row
20 AKBS 53/35
15 wallballs 20/14
CrossFit Toledo – CrossFit
Strength/Skill
Strict press, 5X4 increasing weight
Dead lift, 5X4 increasing weight
A: Strict Press (4RM)
B: Deadlift (4RM)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
4 G2OH 185 | 135/95
8 C2B pullups
16 DUs
CrossFit Toledo – CrossFit
Strength/Skill
Back Squat:
Option A: work up to a heavy set of 4.
Option B: Strength Focus- 10 at 60%, 8 at 65%, 6 at 70%, 6 at 75%, 6 at 80%, 4 at 85%
W4D1
1X6: Back Squat (80%)
1×4: Back Squat
WOD
In Lieu of WODding,
You may keep squatting.
Or you may Stay after class…
To work on that …aspect of strength training that yields the most benefit.
Metcon (Time)
Time cap 12:00
10-1 reps for TIME:
Power clean 165 | 115/75
HSPU
CrossFit Toledo – CrossFit
Open gym, you may work on anything.
Barbell complex (EMOM x 12)
Pull + hang snatch + snatch balance + hang snatch
CrossFit Toledo – CrossFit
Extra Credit
back squat: sets of 6 at 55%, 60%, 65%, 70%, And 75%
Back Squat (5×6)
WOD
Partner or solo- if partnering, run together otherwise one athlete working at the time.
TIME CAP 40:00
Glen (Time)
For Time:
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15′
1-Mile Run
100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
CrossFit Toledo – CrossFit
Group Warm-up & Mobility
After the warm-up, we will hit the WOD first today then lift afterwards.
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Weightlifting
Find a heavy complex of:
PC + 2 PP + Jerk
Metcon (Weight)
PC + 2 PP + Jerk
CrossFit Toledo – CrossFit
Strength/Skill
A FS sets of 5 at 60%, 65%, 70%, 75%, 80%
B 5 Box Jumps between sets (increasing height)
A: Front Squat (5×5)
B: Box Jumps
Workout Of the Week
CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
SCALED OPTION – AMRAP 10
60 BF Burpees
40 OHS 75/55
20 Jumping Pull-ups
20 Jumping Dips