CrossFit Toledo – CrossFit
Technique Work
The Deadlift: proper set up, and execution
Warm up to working weight as you will be using the SAME WEIGHT for all 6 sets
Skill/Strength
Alternating EMOM x12
5-8 HSPU
8 deadlifts across
Deadlift (6 sets of 8)
WOD
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
100 DU
80 Air Squats
60 Burpee ????
40 T2B
20 hang power cleans 115/75
CrossFit Toledo – CrossFit
Strength/Skill
Push Jerk (5RM)
Metcon
Metcon (Time)
Repeat three times super fast!
Do 20 repetitions of snatch 75 pounds for boys and 55 pounds for girls then,
Shoot the wallball 30 times
using a 20 pound ball to a 10′ target for boys and 14 pound ball to a 9′ target for girls
You must finish within 12 minutes, each additional repetition that was not completed is one additional second on to your time
Extra Credit
ACCESSORY WORK
3×12 good morning’s
Rowing conditioning 5x :30 row :30 rest
30 medball russian twist
CrossFit Toledo – CrossFit
Weightlifting
Work up to a relatively heavy set of 7. No rack.
Front Squat (4×7)
WOD
Metcon (Time)
5 RFT
150m run
15 pullups
15 S2OH 95/65
Extra Credit
For completion (NFT):
200m double KB rack lunge
200m double OH KB
Rest as neededcarry
CrossFit Toledo – CrossFit
Metcon (Time)
Partner the 100s or 55s or go solo for 55s
100 Burpees
100 calorie Row or 800m relay run
100 partner wall balls 20/14
100 dead lifts 185/135
— OR —
55 HSPU
55 cal row
55 wall balls 20/14
55 DL 225/155
CrossFit Toledo – CrossFit
Technique Work
Snatch warm-up and overview,
then 15 minutes to establish 1RM
Clean and Jerk primer
Then 15 more minutes to work
A: Snatch (1RM)
B: Clean and Jerk (1RM)
Olympic Lifting Total (Total Weight)
Extra Credit
1 MILE RUN (Time)
1 Mile Run FT
CrossFit Toledo – CrossFit
WOD
Staggered starts on the 2:00 – try to catch the athlete in front of you
Metcon (Time)
34 GHD situps
34 AKBS 53/35
34 goblet step ups 53/35 to 20″
34 burpees
34 pullups
34 DUs
Back Squat (10-10-10 light and easy)
CrossFit Toledo – CrossFit
Technique Work
Coach Eli’s TOP THREE efficiency tips for DUs
Skill/Strength
A: Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
B: Thruster (1RM)
WOD
WOD1: Metcon (AMRAP – Reps)
Rest ONE minutes between movements
1 minute wall balls 20/14
1 minute box jumps 24/20
1 minute push press 75/55
1 minute SDHP 75/55
1 minute calorie row
You only get to work for 5 minutes. Go hard.
WOD2: Metcon (AMRAP – Reps)
Rest THREE minutes (9 – 12:00)
Now take out the rest and work for FIVE MINUTES straight (12:00 – 17:00)
1minute wall balls
1 minute box jumps
1 minute push press
1 minute SDHP
1 minute calorie row
CrossFit Toledo – CrossFit
Weightlifting
Testing 1RMs this week
A: Strict Press (1RM)
B: Push Press (1RM)
C: Strict Pull ups (Best effort)
WOD
Metcon (Time)
400m run
21 G2OH 95/65
400m run
15 G2OH 135/95
400m rin
9 G2OH 185 / 125
CrossFit Toledo – CrossFit
Happy birthday ???????? Allie Kitty
Metcon
Metcon (Time)
Partner up, switch every movement. Nonworking partner is free to dance, or flash jazz hands. ????????????
34 rounds for time
10 DU (25)
Five RKBS 70/53
Five box jumps 24/20
CrossFit Toledo – CrossFit
Pick 2
WOD 1 ~ :20 past and WOD 2 ~ :40 past
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Isabel (Time)
For Time: 30 Snatches, 135# / 95#