CrossFit Toledo – CrossFit
Skill/Strength
Alternating EMOM for 10 minutes
Min 1: Snatch Complex
Min 2: 8-12 V ups or sit ups
Barbell complex: Pull + snatch + OHS (5 Complexes, same weight)
Pull + Snatch + OH Squat
Same weight on all sets
WOD
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
20 DU after each round
HSPU
KB SDHP 53/35
RX+: Use a 95/65 barbell OR a 4″ deficit for HSPU
Perform 10 HSPU, 10 SDHP, then 20 DU, 9 HSPU, 9 SDHP, 20 DU…. 1 HSPU 1 SDHP, and 20 DUs
CrossFit Toledo – CrossFit
Strength/Skill
Warm up first. Use the same weight for all 6 sets (80%-85%)
Bench Press (6×3 Across on the 3:00)
WOD
Metcon (Time)
800m Run
40 kettle bell snatches 53/35
400m Run
20 kettle bell shoulder to overhead 53/35
200m
10 MUscle Ups (bar or ring)
__________________________________________
TIME CAP: 15 minutes. Add 1 second for each unfinished rep or 10m not run (200m run = 20 seconds, 10 MU = 10 sec)
CrossFit Toledo – CrossFit
Metcon
We WOD first today. The strength/skill EMOM will begin at 30 past. Yes, you may power clean.
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Skill/Strength
Work up in weight over the 15 minutes. You will lift five times (5×3)) increasing.
EMOM 15
Minute 1: 25 DUs or 15 kip swings
Minute 2: rest, add weight
Minute 3: 3 OVERHEAD SQUATS Or 3 SNATCH BALANCE
Overhead Squat (5×3 increasing)
Snatch Balance (5×3 increasing)
Extra Credit
3x400m run on the 5:00
We are testing in two weeks
CrossFit Toledo – CrossFit
Strength/Skill
10 minutes to work up in weight to a heavy triple
Strict Press (3RM)
WOD
At the call of 3-2-1 GO begin the couplet of deadlifts and C2B pull-ups. After completing the workout, rest. At minute 10 begin the 8 minute AMRAP.
Metcon (Time)
5-4-3-2-1
Deadlift 275/185
10-8-6-4-2
C2B
Metcon (AMRAP – Reps)
8 Minute AMRAP
15 Wallball
15 GHD situps or T2B (Rx+) situps (Rx)
CrossFit Toledo – CrossFit
One class only at 10 AM
WOD
Partner up or fly solo. If you are working with a partner, run together and split the indoor reps.
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
CrossFit Toledo – CrossFit
Group Warm-up & Mobility
Ab Mat | KB | Med Ball Circle
WOD
Bonus! Two WODs are on the board. Coach will assign partners (you may express a preference for a $1 donation. Coach will most likely switch partners/teams for WOD 2.
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 8 – one athlete works at a time. Switch every movement.
Ascending reps 1 – ?
KB Clean & press????
Goblet Squat ????
50m run after each round
???? Coach will assign KB weight
B: Metcon (Time)
For the second workout, other than the tire flips, one athlete works at a time but you may switch whenever.
18-16-14-12-10-8-6-4-2 reps for time:
Burpees
Ground to Overhead 75/55
3 Tire Flips after each round
CrossFit Toledo – CrossFit
Group Warm-up & Mobility
WOD
WOD first today – staggered start on the 5:00 for larger classes.
Metcon (Time)
For time:
1000m row
80 AKBS
60 Sit ups
40 Box Jumps/Step ups 24/20
TIME CAP: 15 Minutes
Weightlifting
Work up to a relatively heavy touch and go triple
Clean (3RM)
CrossFit Toledo – CrossFit
Strength/Skill
A – Good Mornings: 2 warm up sets of 5 then 3×5 at the same weight
B – Between sets, accumulate a total of 50 strict Pullups in as many sets as needed. Band or add load as needed.
Good Mornings (5-5-3×5)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
3 Deadlifts 165/110
3 BF Burpees
1 Snatch 165/110
100m Run
CrossFit Toledo – CrossFit
Strength/Skill
Back Squat-Do 2 warm up sets of 5 then choose a weight to use for 3 more sets
Handstands – practice HS holds, walking, or a progression between sets
Back Squat (5-5- 3×5)
Workout Of the Week
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
CrossFit Toledo – CrossFit
Technique Work
Jerk technique and barbell warmup
Weightlifting
12 minutes on the clock to work up in weight in the following complex:
3 push press + jerk
Barbell complex: 3 PP + jerk (12 minutes)
WOD
Metcon (Time)
27-21-15-9 reps for time:
HR Push-ups
Sit ups
Donkey kicks
EMOM PC + HPC 155/105