CrossFit Toledo – CrossFit
WOD
6 sets for each lift
3 minutes transition between each lift
A: Back Squat (6×2 on the 1:30)
Rest 3 minutes
B: Bench Press (6×2 on the 1:30)
Rest 3 minutes
C: Deadlift (6×2 on the 1:30)
Cool Down
10 minute easy spin
Grab a buddy, conversational pace
CrossFit Toledo – CrossFit
Strength
Overhead Lunge (3×8 climbing)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
6 HPS 95/65
12 BJ 24/20
36 DUs
CrossFit Toledo – CrossFit
Don’t forget! Class today is at Earnest brew Works.
Partner WOD
Metcon (Time)
50-40-30-20-10
Syncro alt. DB hang C & J
Keg squats (one athlete working at a time)
150 m partner run after each round.
Cash out: 800 m partner keg run
EBW Sprint test (Time)
30 wallballs
30 cal bike
CrossFit Toledo – CrossFit
Strength
A: Shoulder Press (1RM)
B: Shoulder Press (Max reps at 80% of A)
WOD
Metcon (Time)
27-21-15-9
Cal row
Burpees over the erg
CrossFit Toledo – CrossFit
WOD
Your choice:
A: 5k Row (Time)
Max Effort 5k Row
B: 4K run (Time)
Gymnastics
EMOM x 12
A: gymnastics skill or progression
B: 12 kB snatch
CFT Update
Join us Saturday at 11 AM at Earnest brew Works for the team Tiffers and barbells & brews 21.1!
CrossFit Toledo – CrossFit
WOD
You will be doing 3 separate 10 minuteEMOMs
With 3 minutes of transition between each lift.
You will be recording your top set of 3 for each.
If you hit something challenging before the 10
minutes are up, that is fine, just reduce the weight
and keep going.
A: Back Squat (10X3 OTM)
Rest 3 minutes
B: Bench Press (10×3 OTM)
C: Deadlift (10×3 OTM)
CrossFit Toledo – CrossFit
WOD
Metcon (3 Rounds for calories)
Amrap 5
18 power clean 95/65
2 rounds:
8 pull-ups
16 push-ups
24 air squats
Calorie bike with remaining time
Rest 5 minutes
Amrap 5
15 PC 135/95
3 rounds
5 pull-ups
10 push-ups
15 air squats
Calorie bike with remaining time
Rest 5 minutes
Amrap 5
12 PC 155/105
4 rounds
4 pull ups
8 push-ups
12 air squats
Calorie bike with remaining time
Rest 5 minutes
Power Clean (5 min to find heavy single)
CrossFit Toledo – CrossFit
Weightlifting
Emom x12
Looking to climb throughout
M1-3: 4BTN Press
M4-6: 3 BTN PP
M7-9: Snatch Balance (2 reps)
10-12: Overhead Squat (One rep)
WOD
Metcon (Time)
4 RFT, time cap 17
9 PS 95/65
15/12 row or 12/10 bike
21 lateral bar hops
28 sit ups
35 DU
CrossFit Toledo – CrossFit
MOBILITY
Take care of your body. As some experts would say, “fix yo shit.” Spend some time on range of motion. Proper movement is paramount to longevity.
Conditioning
Spend 20 minutes on a bike or an erg at a conversational pace. But if you are fresh and you really feel like pushing, do 200 bike CAL for time.
200 cal ass bike (Time)
200 cal assault bike
Technique Work
Practice with an empty barbell
Skill work
Metcon (AMRAP – Rounds)
21-15 minus 9
GHD sit ups
9-7-5
Sandbag cleans (heavy)
2 dog sled down and backs after each round
CrossFit Toledo – CrossFit
Hamilton (Time)
3 Rounds for time of:
1000m Row
50 Push-ups
1000m Run
50 Pull-ups
In honor of U.S. Army Specialist Adam Hamilton, 22, of Kent, OH, died on May, 28, 2011
To learn more about Hamilton click here