CrossFit Toledo – CrossFit
Weightlifting
If you are registered for the open,
stay light or take a rest day
Hang Squat Clean (6X2 climbing)
Conditioning
Metcon (Time)
20-15-10-5
Time cap 13
Calorie bike or row
Burpees to a 6″ target
CrossFit Toledo – CrossFit
Skill work
Turkish Get Up (Climb as comfortable)
Practice each weight with both hands. Begin with non-dominant hand. Between each set, please perform
A down and back overhead Carry. Switch working arm halfway.
Conditioning
Metcon (Time)
Time cap 21
2k row
then 3 rounds
6 KB cleans (L)
4 KB Front rack reverse lunge (L)
6 KB cleans (R)
4 Rev. Lunges (R)
3 BMU, 2 MU, or 1 rope climb
finishing with
1 mile bike
CrossFit Toledo – CrossFit
CFT Update
On Wednesday, there will be no class at 6:15 PM. We have the CHAARG girls coming from bowling Green that evening.
Strength
A: Bench Press (5X3 climbing)
B: Shoulder Press (3X8 climbing)
WOD
Metcon (AMRAP – Rounds and Reps)
Amrap 12
10/8 HR push-ups
16 sit ups
8 ps 95/65
24 double unders
CFT Run Club
Midweek run:
2 rounds
Run 2 miles
Rest 2 minutes
grinders: wear a vest for the first run
The goal: focus on pacing. Run the first 2 miles at a moderate pace. Run the second 2 miles exactly 30 seconds faster, or 1 minute faster if you wore a vest for the first run.
Weekend long run: we will be running 5.2 miles, including some hill training. Stay tuned for details…
CrossFit Toledo – CrossFit
Strength
A: Front Squat (4X4 climbing)
B: Thruster (Amrap at 50% of A)
Conditioning
Metcon (Time)
4 RFT
30/24/20 cal row/bike
20 Wallballs 20/14
10 Alt Single DB devils press 50/35
CrossFit Toledo – CrossFit
Technique Work
Empty barbell warm-up
C & J technique review/primer
WOD
Pick your poison.
A: Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
B: CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
Weightlifting
Barbell complex: HPC + PJ (Build)
Cool Down
5 minute easy spin
5 minutes of stretching
CrossFit Toledo – CrossFit
Strength
Alternating ENOM x 10
Min1: Bench Press (4 reps, climbing in Weight)
Min2: Sumo Deadlift (4 reps, climbing in Weight)
WOD
Metcon (Time)
Time cap 15
15-12-9-6-3
Calorie bike
Power cleans 135/95
cash out:
40 RKBS 53/35
40 Wallballs 20/14
CrossFit Toledo – CrossFit
WOD
Metcon (Time)
5 RFT
4/3 strict pull-ups
8 BBJ 24/20
4 burpee T2B or |burpee pull overs|
8 S2OH 95/65
Accessory work
Metcon (AMRAP – Reps)
3 rounds for quality score reps completed (max = 108)
12 GHD set ups
10 Glute Ham raises
8(Each arm) DB Front raise
6(Each arm) DB bent over row
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CrossFit Toledo – CrossFit
Strength
If you have been doing the back squats the past several weeks, and the warm-up feels good, shoot for a #! PR. If you make it, then you may go for more but take the 1 pound PR first!
Back Squat (New 5RM)
Conditioning
Metcon (Time)
4 rounds on the 4:00
Score SLOWEST round
10 KB goblet reverse lunges
500 m/400 m row or 25/20 cal bike
20 KB snatch (switch whenever)
Extra Credit
CFT Run Club
Midweek workout:
5X 800 m on the 7:00
grit & grinders: Please wear a vest, and cut it to 4 800s
The goal is to run a consistent pace. Take the first 800 at a moderate effort, then try to run each additional one in the exact same time. Looking for fewer than 10 seconds differential between fastest and slowest runs.
This weekend’s group long run will most likely be Sunday afternoon. We will run for 45 minutes, location to be determined…
CrossFit Toledo – CrossFit
Strength
A: Shoulder Press (3×5 climbing)
B: Push Press (5×3 climbing)
Conditioning
Metcon (Time)
5 RFT cap 15
9 DDB Hang C&J
15 HR pushups or 12 HSPU
21 sit ups
27 DUs or lateral ab mat hops
CrossFit Toledo – CrossFit
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Metcon (Calories)
Amrap 20
Bike for calories
At the two, four, six, eight, 10, 12, 14, 16 and 18:
3 clean and jerks 155/105