CrossFit Toledo – CrossFit
Weightlifting
Overhead Squat (1RM)
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
CrossFit Toledo – CrossFit
MOBILITY
Sunday open gym is very casual. You may work on anything. Lift something heavy, and get out of breath.
CrossFit Toledo – CrossFit
Metcon (Time)
Teams of 2 or 3
12x400m relay run (500m row)
Non-running partner(s) must complete:
7 FS 135/85
14 KB lunge with pass through 35/25
CrossFit Toledo – CrossFit
Metcon
Group Warm-up & Mobility
After the group warm-up, you have the remainder of class to complete all three tasks.
Metcon (Time)
10-8-6-4-2
Power snatch 95/65
20-22-24-26-28
Double unders
Each round, count to 30
1000m Row (Time)
Max Effort 1000m Row
Back Squat (8RM)
CrossFit Toledo – CrossFit
Skill/Strength
Three rounds, increasing load
8 good mornings
1-2 rope climbs
8 Pendley Rows
Good Mornings (3×8 increasing)
Rope Climb
Pendlay Row (3×8 increasing)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
6 lateral bar hops
4 HR Push ups
2 C&J 165/105
CrossFit Toledo – CrossFit
Weightlifting
Snatch Push Press (3×8 increasing)
Behind the neck
Front Rack Lunge (3×8 increasing)
WOD
Metcon (AMRAP – Reps)
AMRAP 4
3 strict pull ups
7 power snatch 75/55
REST 2 MINUTES (until 6:00)
AMRAP 4
3 power cleans 125/85
7 T2B
CrossFit Toledo – CrossFit
Strength/Skill
EMOM X 15
Min 1: 6 FS (from rack)
Min 2: 8 DL
Min 3: clean, rerack, add weight, rest
Front Squat (5×6 increasing)
Deadlift (5×8 increasing)
WOD
Metcon (Time)
4 Rounds For Time
20 KB snatches 53/35
10 Burpees box jump over 24″/20″
20 KB S2OH
100m Run (RX+ run with your kettlebell)
CrossFit Toledo – CrossFit
Weekly Focus: Cycle Speed
Concentrate on the QUALITY and EFFICIENCY of the movements. Keep it light.
Weightlifting
Hang Power Clean (5RM)
WOD
Happy birthday Tariq
Metcon (AMRAP – Reps)
AMRAP 10
25 Thrusters 115 | 75/55
25 lateral Burpees
25 Pull ups
CrossFit Toledo – CrossFit
MOBILITY
Spend some time in the bottom of a squat. Accumulate 10 minutes throughout the day.
Skill/Strength
Practicing the mechanics is the key to consistency. Open gym is a great time to practice skills or to learn a new one. Coaches are ready to help.
Metcon (AMRAP – Reps)
Maybe collectively we can accumulate 2996 reps
CrossFit Toledo – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 25
15 Reverse WallBalls 14/10
15 Synchronized Deadlifts 185/125
15 Burpee box Jump Over 24/20
150mx2 Med ball sprint relay 14/10