CrossFit Toledo – CrossFit
Technique Work
Double Unders and jump rope warm up
WOD
If you did strict pull-ups yesterday, you may sub ring rows or supinated grip pull-ups
Metcon (AMRAP – Reps)
TABATA
8 alternating intervals
KB Snatch R 53/35
KB Snatch L 53/35
THEN 8 Alternating intervals of:
Strict Dips
Strict pullups
SCORE sum of the LOWEST reps for EACH movement
Weightlifting
Work up to a heavy triple in:
A: snatch push press
B: back squat
Snatch Push Press (3RM)
Behind the neck
Back Squat (3RM)
CrossFit Toledo – CrossFit
WOD first, partner or solo. Your choice of WOD and partner or solo option.
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
RX: 2 wall walks
3 pull ups
5 push ups
10 walking lunges
20 sit ups
100m run
RX+: 20′ HS walk (5′ sections)
3 MU (bar or ring)
5 strict HSPU
10 Pistols
20 T2B
100m run
Extra Credit
Bench Press (3RM)
CrossFit Toledo – CrossFit
Technique Work
Barbell warm-up, snatch technique, and complex overview
Weightlifting
A. Work up to a heavy 3`position power snatch
B. Front Squat 3RM
A: 3-Position Power Snatch (Work up in weight)
Mid thigh, knee, floor
B: Front Squat (3RM)
WOD
Metcon (Time)
27-21-15-9 reps for time of:
Power clean 75/55
Push press 75/55
No need to go heavier, just go faster.
CrossFit Toledo – CrossFit
Warm-up
WOD first
Warm-up: core ⭕️ hips | legs | ankles
Workout Of the Week
4K run (Time)
Skill/Strength
Begin DL ladder ~3:00 after the run
DL triple on the 1:30
Deadlift (Sets of 3)
Weightlifting
100 | 125 | 150 | 175 | 200
225 | 255 | 275 | 325 | 375
CrossFit Toledo – CrossFit
Group Warm-up & Mobility
Don’t forget about yoga at 9 AM for added benefit. Partner up in teams of 2 or 3
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 24
1 – ? Ascending reps
Tire Flip
Ground to overhead 95/65
KB OHS 53/35
150m team KB run after each round
CrossFit Toledo – CrossFit
Skill/Strength
EMOM X 15
Min 1: 10 T2B
Min 2: 10 KB SDHP
Min 3: 3 Hang Squat Snatches
Hang Snatch (3RM)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 13
5 HSPU
15 Burpees
25 DUs
CrossFit Toledo – CrossFit
Partner or solo
Warm-up
Metcon
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Extra Credit
2 minutes L Sit
2 minutes Hollow hold
2 minutes handstand or plank hold
???????? break or rest as needed, just accumulate the total time
CrossFit Toledo – CrossFit
Group Warm-up & Mobility
Skill/Strength
Snatch grip Deadlift 5×5
Between sets, 5 strict dips. Use a band or add weight to keep it challenging.
Snatch Grip Deadlift (5-5-5-5-5)
WOD
Metcon (Time)
Buy-in: Row 800
Then 5 rounds
12 pull ups
12 AKBS 53/35
Extra Credit
5 rounds NFT
12 GHD situps
12 BB Good mornings
12Lunges
CrossFit Toledo – CrossFit
Technique Work
The squat clean-warm-up and technique overview
Weightlifting
Clean pyramid (Time)
10 Cleans 105/75
8 cleans 135/95
6 cleans 165/115
4 cleans 195/135
2 cleans 225/155
TIME CAP: 12 minutes
Metcon
Metcon (AMRAP – Reps)
3 rounds
1 minute S2OH 75/55
1 minute DL 75/55
1 minute HR push ups
Rest 1 minute
Extra Credit
Bench Press (5RM)
CrossFit Toledo – CrossFit
Skill/Strength
A: Technique & Practice: Toes to Bar
B: OHS – work up to a heavy set of 5
Overhead Squat (5RM)
WOD
You may do either workout
Metcon (Time)
20-16-12-8-4 reps for time of;
Wall balls 20/14
Box jumps 30 | 24/20
Run 150m after each round
✅ 20 WB, 20 BJ, run, 16, 16, run etc.
Workout Of the Week
CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″