CrossFit Toledo – CrossFit
CFT Run Club
Join us Saturday at 1:45 PM for a group run. See FB family page for details.
Weightlifting
Barbell complex: PC+HPC (Build as form allows)
Conditioning
Metcon (AMRAP – Reps)
Minutes 1-6 are an unscored “death by” calorie buy in. Rest until top of next minute once completed.
Min1: 9/7/5 cal row/bike
Min2: 10/8/6
Min3: 11/9/7
Min4: 12/10/8
Min5: 13/11/9
Min6: 14/12/10
Min7&8: rest (until 8:00)
Scored portion: (8-16)
Amrap 8
16 Double KB hang cleans
8 BBJO 24/20
CrossFit Toledo – CrossFit
Strength
Good Mornings (5X5 climbing)
Conditioning
Metcon (AMRAP – Reps)
Amrap 15
3-6-9-12-15… Ascending
Dead lift 155/105
Wallballs 20/14
@Minutes 3, 6, 9, and 12:
10/8/6 cal row/bike
For scoring purposes, do not include the calories
CrossFit Toledo – CrossFit
WOD
Crossfit Games Open 21.1 RX (Ages 16-54) (Time)
For Time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here
Weightlifting
Barbell complex: Pull + HPS + 2 HSS (What did you get last week?)
CrossFit Toledo – CrossFit
Strength
Bench press
5 at 60% of 1RM
5 at 70%
Bench Press (AMRAP at 80%)
Conditioning
A: Metcon (AMRAP – Rounds)
EMOM x 16
score A: minutes where work is fully completed
(max = 16)
score B: total calories
Min1: 5/4 strict pull-ups +
10/8 push-ups or 5 strict HSPU
Min2: 20 AKBS 53/35
Min3: 8 Burpee T2B
B: Metcon (Calories)
Min4: Full minute sprint bike or row
CFT Run Club
Hopefully you got through the 25 minute run, but if not try to do so in the next couple of days. You can sub a 25 minute moderate bike if your neighborhood roads are too icy. Sometime mid week, please do the following:
Run 1 mile at a moderate pace
Rest 5 minutes
Run 1 more mile, slightly faster but still not high intensity.
This coming weekend, the longer run will be 35 minutes. Hoping to put together a group run maybe Saturday afternoon depending on weather.
CrossFit Toledo – CrossFit
Strength
Back Squat (2×5 across @ 98% of recent 5rm)
Conditioning
Metcon (2 Rounds for reps)
Round 1 AMRAP 7
10 cal row
10 push press 95/65
Rest 3 min
Round 2 AMRAP 7
10 Cal bike
10 pistols
CrossFit Toledo – CrossFit
CFT Barbell Class
Power Clean and Jerk (1+1)
Power Clean + Split Jerk
Work up to no more than 75% of 1RM power clean – focus on resetting after the clean before the jerk – no press outs!
Front Squat + Jerk (2+1)
Taken from the rack complete a front squat plus a jerk – athlete’s choice of push jerk or split jerk.
Work at 60% of 1RM Clean and Jerk – quick squats, proper split jerk footwork.
CrossFit Toledo – CrossFit
Weightlifting
Barbell complex: thruster+pp+pj+j (Weight)
1 thruster
1 push press
1 push jerk
1 split jerk
WOD
CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
CrossFit Toledo – CrossFit
Optional Homebody WOD
Metcon (Time)
AMRAP Snow removal
Clear the driveway and sidewalks
RX+ help out a neighbor
Move at a conversational pace
Set your back, maintain torso stability
Krupp A soft me and a wide stable base
Score = MINUTES OF WORK
CrossFit Toledo – CrossFit
Weightlifting
Looking for a few pounds more than last week
Barbell complex: Pull + HPS + 2 HSS (Climb as comfortable)
WOD
21-15-9 Snatch Triplet (Time)
WOD (for time)
21 power snatches 95/65
21 burpees
21 pullups
15 overhead squats
15 burpees
15 pullups
9 squat snatch
9 burpees
9 Pullups
Extra Credit
Snatch Pull (4×3 across at 105% of snatch)
CFT Update
CrossFit Toledo – CrossFit
WOD
The bike and row may be done in either order, but please do one of each.
Bike: Metcon (Calories)
AMRAP 11
Ass bike calories
Rest 3 minutes
Metcon (Time)
3 RFT cap 5
15 deadlifts 185/125
15 HR push-ups
Rest 3 minutes after Time cap (until 22:00)
Row: Metcon (Distance)
Amrap 11
Row