CrossFit Toledo – CrossFit
Girls Gone Wild (Time)
KAREN-HELLEN-GRACE-A-BELL
150 Wallball shots #20/#14
THEN: 3 rounds of:
run 400m (partners run together)
21 KB Swings #53/#35
12 Pullups
THEN
30 Clean&Jrk 135/95
30 Snatches #135/#95
CrossFit Toledo – CrossFit
Weightlifting
A: Clean and Jerk (12 minutes to build up)
WOD
Metcon (Time)
5 rounds
8 pc (55% of A)
6 s2oh
40 DUs
2 rope climbs
Cash out: 800 m run
Time cap for the indoor work is 13 minutes
i.e. If not complete, everyone begins running by 13:00
CrossFit Toledo – CrossFit
Technique Work
Split Jerk (Start light, build as form allows)
But stay below 90%
Save it for tomorrow
Conditioning
Metcon (Time)
Buy in
25 GHD Hip extensions
2x20m Sled push 135/90
Directly into…
10-8-6-4-2
DDB hang clusters
C2B pull ups
100 m farmer carry after each round
|RX+ in lieu of pull-ups,
5-4-3-2-1 BMU,
And please use 50s/35s|
CrossFit Toledo – CrossFit
WOD
Metcon (5 Rounds for reps)
5 rds
AMRAP 4, REST 4
18 deadlifts
400 m run
SCORE BBJ 24/20 With remaining time
Round 1: 95/65
Round 2: 135/95
Round 3: 185/125
Round 4: 225/155
Round 5: 255/175
CrossFit Toledo – CrossFit
Weightlifting
A: Snatch balance + 2 OHS (5X3 climbing)
B: Snatch Grip Deadlift (5X3 climbing)
Conditioning
Metcon (Time)
40-30-20-10
KB snatch
20-15-10-5
K2e
CrossFit Toledo – CrossFit
Strength
Metcon (AMRAP – Rounds)
9 rds for quality
5 FS 135/95
4 Strict pull ups
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 11
10/8 row or 8/6 bike
10 H.R. push ups
5 DDB S2OH or HSPU
CrossFit Toledo – CrossFit
Class will be at 11 AM at Earnest brew Works, at the corner of Byrne and Detroit.
Partner WOD
Metcon (Time)
Two teams of two to begin every two minutes 300/250 m row
800 m run
Directly into…
21-18-15-12-9-6-3
Keg ground to overhead
Synchro KB Swings
Extra Credit
Metcon (Time)
12 lateral Burpee‘s over erg
20/16 cal sprint
CrossFit Toledo – CrossFit
Strength/Skill
Bench Press (5rm)
Skill work
Please practice handstand hold or unilateral overhead carries between sets.
WOD
Metcon (4 Rounds for calories)
Amrap 3
21 DL
15 Sit ups or Single leg V ups
9 s2oh
calorie bike/row with remaining time
Rest 3 minutes
Athlete is responsible for their own weight chamge
Round 1:75/55
Round 2:95/65
Round 3:115/80
Round 4:135/95
CrossFit Toledo – CrossFit
Weightlifting
Hang Snatch (7×2 climbing)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
5 PS 95/65
5 ohs
100 m run (10 reps)
20 lateral bar hops
CrossFit Toledo – CrossFit
WOD
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders