CrossFit Toledo – CrossFit

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Strength

Back Squat (2×8 across)

WOD

Metcon (AMRAP – Reps)

AMRAP 11

10 Alt DB Devils Press

15 Single leg V ups

20 Lar DB hops

Gymnastics

10 minutes of skill development

Extra Credit

Motycka Beer Mile (Time)

4 RFT

Drink a beer

Run 400 m

____________________

Beer must be 12 ounces, at least 5% alcohol, and consumed from a can or bottle.

For a complete list of revised rules, visit www.biermile.com

CrossFit Toledo – CrossFit

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WOD

Metcon (AMRAP – Reps)

AMRAP 30

500/400m row or 400m run

1 unbroken set of pushups|hspu|

Score=pushups

Row preferred, reservations 7-12 will run

Metcon (Distance)

Meters rowed or run

CrossFit Toledo – CrossFit

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CFT Update

Join us Friday at 6 PM!

Fifth annual beer mile

participate, spectate

motivate, celebrate

Weightlifting

A: Barbell complex: PS + SS (8×1 climbing)

Strength

B: Deadlift (3×5 climbing)

WOD

Metcon (AMRAP – Reps)

Amrap 10

10 KB SDHP

10 KB snatch (R)

10 KB snatch (L)

10 KB OH Walking lunge (R)

10 kB oh walking lunge (L)

10 cal

|5 MU|

CrossFit Toledo – CrossFit

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Technique Work

Power clean technique primer

Warm up to working weight

WOD

With a continuously running clock

A: 800m Run (Time)

Max Effort 800m Run
Rest until 10:00

B: Hang Power Clean (10 X3 across on the 0:30)

Rest until 20:00

C: Metcon (AMRAP – Rounds and Reps)

Amrap 10

10 T2B, T2R or GHD situps

15 DDB HPC 50S/35S

200 m run or 250 m row (score 20 reps)

CrossFit Toledo – CrossFit

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Strength

Bench Press (5×3 climbing )

5 unbroken strict pull-ups between each set. Load or band as needed

WOD

Metcon (Time)

200m run

21 DL 225/155

200m run

21 DDB S2OH 50s/35s

200m run

15 DL

200m run

15 DDB S2OH

200m run

9 DL

200m run

9 DDB S2OH

Rx+ option for Ricky 400m runs

CrossFit Toledo – CrossFit

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WOD

Dirty 30 (Time)

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats (115/80)

30 Toes to Bar

30 Push Press (115/80)

30 Deadlifts (115/80)

30 Wall Balls (20/14)

30 Burpees

30 Double Unders
Partner or solo today

CrossFit Toledo – CrossFit

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Weightlifting

Small jumps once you are north of 90%

Clean and Jerk (Build to heavy single )

No more than 2 misses

Workout Of the Week

Time cap 20

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Toledo – CrossFit

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Weightlifting

Hang Snatch (12×1 across on the 0:45, using 80%)

Metcon (3 Rounds for reps)

3 rounds

Amrap 4

4 HPS 95/65

8 BFB

12 lat bar hops

rest 2 minutes

CrossFit Toledo – CrossFit

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WOD

Metcon (Time)

5 RFT Time cap 13

|4| 3 WALL WALKS

|8| 6 G2OH 135/95

|12 pistols| 9 Air squats

Accessory work

5 rounds for quality

10 bent over row

9 GHD sit ups

8 tricep kickbacks

CrossFit Toledo – CrossFit

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Strength

Push Jerk (5×3 across at 85-90% or technique work)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

9 pullups

15 alt DB snatch 50/35

21 lateral burpees over DB

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