CrossFit Toledo – CrossFit
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
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
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
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
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
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
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
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
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
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