CrossFit Toledo – CrossFit
Metcon (Time)
In teams of 2 or 3:
5 rounds:
20 pull-ups
40 push-ups
60 air squats
One athlete working at a time, however you must also accumulate:
2 miles of running
The runner may go while the other partner or partners are working inside
CrossFit Toledo – CrossFit
Strength/Skill
Front Squat (5-5-5-5-5)
Strict Press (5-5-5-5-5)
WOD
Metcon (Time)
50 thrusters 95/65
50 pull-ups
CrossFit Toledo – CrossFit
Warm-up
After group warm-up, we will hit the W OD first.
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 16
2 MU or rope climbs
7 power cleans 155/105
14 HR push ups
Run 400 or row 500
Skill/Strength
Double Under Practice
Split Jerk Technique
EMOM X 10
Minute 1: 30 sec DU practice
Minute 2 : 3 Split Jerks
Split Jerk (5×3)
CrossFit Toledo – CrossFit
Skill/Strength
A: Rope climb technique and practice
B: Deadlift- work up in weight but record at least 2 successful sets at your heaviest weight.
Rope Climb (Technique)
Deadlift (5-5-5-5-5)
WOD
Metcon (AMRAP – Reps)
Round 1: AMRAP 4
25 power snatches 75/55
25 AKBS 53/35
Burpees with remaing time
Rest: 2 minutes
Round 2: AMRAP 4
25 wall balls 20/14
25 AKBS
Burpees with remaing time
SCORE total burpees
Extra Credit
2 rounds NFT
12 GHD hip extensions
12 KB side lunges (12 each side)
12 strict HSPU or HS hold
CrossFit Toledo – CrossFit
Skill/Strength
A: Run 800
B: Then work up in weight in the following complex:
Power clean + lunge (R+L) + 3 Push Jerks
Challenge: add a 2 second pause in the catch of the first jerk, and in the dip of the second. Go full speed on the third.
800m Run (Time)
Max Effort 800m Run
Metcon (Weight)
PC + Lunges + 3 PJ
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
3 strict pull ups
6 push press 115 | 75/55
9 Back Squats 115 | 75/55
12 T2B
CrossFit Toledo – CrossFit
Warm-up
Weightlifting
Start light. Work up in weight as you go.
Back Squat (5-5-5-5-5)
Push Press (5-5-5-5-5)
WOD
Metcon (Time)
4 RFT
12 dips
24 box jumps / step ups 24/20
36 Double Unders
Extra Credit
Workout Of the Week
3K Row (Time)
CrossFit Toledo – CrossFit
Good luck to everyone competing today in Cleveland at the Stadium Games
Metcon (AMRAP – Rounds and Reps)
Amrap 20
200m partner run
10 tire flips
20 tire jumps (box jump/step on tire)
20 power snatch 75/55
Run and flip together, otherwise one athlete working at a time
Metcon (Time)
Alternative, no access to gym workout or solo option
4 RFT
run 400 m
25 push-ups
* 10 air squats every 100m
CrossFit Toledo – CrossFit
MOBILITY
Overhead squat Prout
Overhead Squat (8RM)
WOD
Gymnastics
EMOM X 12
Skills development
Metcon (AMRAP – Rounds and Reps)
Amrap 11
150 medball run 20/14
2 MU (4 pullups 4 dips)
3 med ball pushups
4 HSPU
– for partial rounds, score the run as 1 Rep
CrossFit Toledo – CrossFit
Warm-up
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Workout Of the Week
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Extra Credit
Be mindful of your hydration. Eat real food.
CrossFit Toledo – CrossFit
Metcon (AMRAP – Reps)
8 consecutive rounds each of:
Jumping air squats
Burpee’s
SDHP 53/35
Sit ups
SCORE total reps
Skill/Strength
Turkish Get Up (3-2-1 increasing)
Ring Dips (4 x best effort)
Record best set
Extra Credit
2 rounds NFT
15 GHD sit-ups
15 BB good mornings
400 m farmer carry