CrossFit Toledo – CrossFit
Yoga with Laurie, 4 PM
Weightlifting
After General warm-up, 10 minute C&J warm-up
Then, every 30 seconds:
1 clean and jerk at 75%
24 lifts (12 min)
Clean and Jerk (24×1)
WOD
Metcon (Time)
5 RFT
9 thrusters 135|95/65
9 Pullups |C2B|
9 HR Pushups
⌛️ YOU MAY ONLY WORK the first 30 of each minute. GO HARD when it’s time to work ‼️
CrossFit Toledo – CrossFit
Yoga will be Saturday’s at 9 AM and Tuesday’s at 4 PM – check it out, it’s free for members or a $10 drop-in fee for non-members
Extra Credit
Yoga begins at 9 AM
Warm-up
After group warm-up, the first partner workout begins about 20 after. The second workout begins at about 40 past the hour. You are encouraged to work with a different partner for each.
A-: Metcon (AMRAP – Reps)
AMRAP 12
150 wall balls 20/14
50 DL 185/135
Power snatch 95/65 with remaining time
SCORE: Total snatches. You may switch whenever all throughout the workout.
B-: Metcon (Calories)
AMRAP 12 Each partner, working simultaneously, will complete:
50 DUs
20 T2B
20 HPC 115/75
400m run
With remaining time, ROW for calories, switching as needed.
Before the row, you do not need to work at the same pace, nor do you need to run together. First partner back begins on the rower. Switch whenever until time is up. Score total calories.
CrossFit Toledo – CrossFit
DON’T Forget! YOGA with Laurie begins at 9 AM tomorrow! Please join us if you can and stay for the 10 AM partner workout.
Warm-up
After our group warm-up, we will hit the workout first today.
Workout Of the Week
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Skill/Strength
Deadlift 4×8
Hang power clean 115/75 max reps unbroken
Keep moving, no extended pauses anywhere
Deadlift (4×8)
Hang Power Clean (115/75 for reps)
Extra Credit
Gymnastics practice: kip swing / handstand hold / hand walking progression / MU progression
CrossFit Toledo – CrossFit
Weightlifting
Work up in weight in the following complex:
2 snatch pulls +
2 hang power snatches +
2 hang snatches
Between sets, a challenging but submaximal set of strict pull-ups. Band as needed.
Metcon (Weight)
Snatch complex
WOD
Metcon (Time)
15-12-9-6-3 reps for time of:
S2OH 165 | 115/75
T2B
* after each round, Do EITHER 1 rope climb, 20 DUs OR 100m row
Workout Of the Week
We will do Helen tomorrow
3 RFT: 400m run, 21 AKBS, 12 pull-ups
CrossFit Toledo – CrossFit
Skill/Strength
Front Squat (4×10)
WOD
Metcon (AMRAP – Rounds and Reps)
Amrap 16
5 OHS135/95
10 DL 135/85
15 box jumps/ steps 24/20
20 lateral burpees
CrossFit Toledo – CrossFit
Strict Press (5 sets of 12 reps)
10 MIn EOMOM
12 Strict Press (50-65%)
Calorie Row
Guys 12-15 Calories
Ladies 10-12 Calories
Cool Down
Metcon (Time)
For Time
80 Double Unders
2 Power Snatches (135/95)
60 Double Unders
4 Power Snatches
40 Double Unders
6 Power Snatches
20 Double Unders
8 Power Snatches
CrossFit Toledo – CrossFit
Option A: partner up, run together, split the inside work.
Option B: solo, do it all.
Badger (Time)
Three Rounds for time of:
30 ‘Squat’ Cleans, 95#
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
CrossFit Toledo – CrossFit
Metcon (AMRAP – Reps)
Partner workout
Amrap 26
4 rounds: 5:00 work 2:00 rest
1 DL lockout 225/155 | Calorie row
2 HS lockout | HSPU or WallBalls
3 bar hang | T2B
4 goblet squat | AKBS
*each round begins with 400m partner run
CrossFit Toledo – CrossFit
Gymnastics
3 rounds Tabata warm-up
Pick 4 movements.
WOD
()
Metcon (Time)
4 rounds for time
400 M run
10 shoulder to overhead 165/115/75
15 AKBS 53/35
Weightlifting
Back Squat (1RM)
CrossFit Toledo – CrossFit
Group Warm-up & Mobility
General warm-up, Coach choice
MOVEMENT PREP: C&J
Weightlifting
EMOM X 12
1-4: clean pull + power clean + S2OH
5-8: clean pull + clean + S2OH
9-12: C&J
Start light, work up.
Clean and Jerk (EMOM X 12)
Metcon
Your choice:
WOD: Metcon (Time)
10-1
Burpees
Pull ups
WOW: Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups