CrossFit Toledo – CrossFit
Metcon (Time)
3 RFT
800m partner run
40 synchro BB thrusters 45/35
40 pull ups
CrossFit Toledo – CrossFit
Weightlifting
Clean and Jerk (Max out Friday)
WOD
Metcon (Time)
37 double unders
37 box jumps 24/20
37 double unders
37 hang C & J 75/55
37 double unders
37 floor press 75/55
37 double unders
37 box jumps
37 double unders
Extra Credit
Are you registered for the open?
Talk to one of your coaches for details.
Games.crossfit.com
CrossFit Toledo – CrossFit
Weightlifting
Technique Work
Hang Power Snatch (12×2 on the 0:30 at 75% across)
Target percentage based on 1RM power snatch,
Or a few pounds heavier than last weeks PS EMOM
WOD
Metcon (2 Rounds for reps)
AMRAP 5
10 PC 75/55
10 Lateral Burpees
10 T2B or T2R
Rest 2 min
AMRAP 5
5 PC 95/65
5 BF Burpees
20 Situps
CrossFit Toledo – CrossFit
Gymnastics
EMOM x 10
Min1: 20 seconds gymnastics skill work
Min2: Deadlift (10-8-6-4-2 climbing)
WOD
Metcon (AMRAP – Reps)
Amrap 13
30 double unders (2:1)
20 KB SDHP 53/35
10 Burpee pull-ups
CrossFit Toledo – CrossFit
Strength
Back Squat (2×5 across at 98& of recent 5RM)
Or a few pounds more than last week
WOD
Metcon (5 Rounds for reps)
5 Rounds
1 minute Alt DB snatch 50/35
1 minute single DB 20″ step ups
1 minute calorie bike or a row
rest one minute
Extra Credit
MOBILITY
Take 15 minutes this evening to stretch and work on your biggest mobility needs.
CrossFit Toledo – CrossFit
Strength
A: Push Press (Daily 4RM)
B: Push Press (3×4 across @ 90 % of A)
WOD
Metcon (AMRAP – Reps)
AMRAP 12
8 S2OH(65% of A) or HSPU
8 BBJ 24/20
16 Lat bar hops
Extra Credit
CFT run club: mid week speed work
Any day this week:
4X 400 m on the 5:00
Take the first one at 90% effort, and try to hold the same pace for all 4
CrossFit Toledo – CrossFit
WOD
Metcon (Time)
3 Bergeron beep complexes
50/35 cal row, 40/30 bike, or stop sign run
3 Bergeron beep complexes
50/35 cal row, 40/30 bike or stop sign run
3 Bergeron beep complexes
Row, bike, run
Bergeron beep complex =
7 thrusters 75/55
7 pullups
7 burpees
CrossFit Toledo – CrossFit
Partner WOD
Metcon (Time)
3 RFT
30 partner Wallballs
150m partner run
20 synchro push-ups
150m partner run
10 bear complexes 95/65
150 m partner run
CrossFit Toledo – CrossFit
Conditioning
Metcon (Time)
8 RFT
16 Alt. DB Snatch 70|50/35
8 Oblique T2B
Weightlifting
Barbell Complex: C + FS + HC + J (Build as form allows)
Squat Clean + Front Squat + Hang Squat Clean + Jerk
()
CrossFit Toledo – CrossFit
Technique Work
Power Snatch (18×1 on the 0:30 at 70% across)
WOD
Athletes choice
Grettel (Time)
10 Rounds For Time:
3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar
To learn more about Grettel click here
Ingrid (Time)
10 Rounds For Time:
3 Snatches (135/95 lb)
3 Burpees Over the Bar
To learn more about Ingrid click here