CrossFit Toledo – CrossFit
Technique Work
EMOM x10
Begin at ~50%
Climb for the first 5 minutes up to 70-80%
The final 5 minutes will be at the same weight
Snatch (Doubles across OTM at 70-80%)
WOD
Metcon (Time)
6 RFT
4 PS 75/55
5 OHS
6 weighted 20″ Step ups (Bar on back)
7 pullups
At the 2:00,4, 6, 8, and 10:00 mark:
35 double unders(2: 1)
CrossFit Toledo – CrossFit
Conditioning
Metcon (3 Rounds for time)
3 rounds on the 10:00
21 HSPU or HR Pushups
1250 m/1000 m row or 1.25/1 mile bike
15 burpees over erg or paralette
CrossFit Toledo – CrossFit
Weightlifting
EMOM Clean Complex: PC+HSC+FS (10 Rounds for weight)
Clean Complex
Begin at minute 1. Continue for 10 rounds. Each minute, perform:
1 Power Clean
1 Hang Squat Clean
1 Front Squat
* If you struggle with Squat Cleans, please do:
2 Power Cleans
2 Front Squats
* You may either start light and add as you go, or keep the same weight. The measure for this workout is weight.
WOD
Metcon (Time)
3-6-9-12-15
Power cleans 155/105
T2B, T2R or GHD situps
CrossFit Toledo – CrossFit
WOD
Score rounds completed. Max = 20
Metcon (AMRAP – Rounds)
Emom x 20
Min1: 15/12 row or 12/10 bike
Min2: 16 Alt. DB Snatch 50/35
Min3: 15/12 row or 12/10 bike
Min4: Sumo Deadlift (5×4 climbing)
Accessory work
12-10-8, not for time
Glute ham raise
Alternating DB front raise
Barbell hip thrusts
CrossFit Toledo – CrossFit
Strength
Push Press (6 minutes to find a heavy triple)
Conditioning
You will complete two of the following three, with 5 minutes of rest inbetween. The goal is to maintain a constant pace throughout each workout.
A: Metcon (Calories)
10 rounds
30 seconds row for calories
Rest 30 seconds
Score LOWEST round
Rest 5 minutes
B: Burpee 30/30 (AMRAP – Reps)
10 rounds for reps:
30 seconds burpees
30 seconds rest
Rest 5 minutes
C: Metcon (Calories)
10 rounds
30 seconds calories bike
30 seconds rest
Score LOWEST round
CrossFit Toledo – CrossFit
WOD
Pick a WOD Sunday. If you missed the monostructural piece, make that up 😎
A: 200 cal ass bike (Time)
200 cal assault bike
B: Metcon (Time)
7K/6K row
C: Metcon (7 Rounds for time)
On the 3:00 x 7 rounds
15 box jumps 24/20
12 AKBS 53/35
9 FS 95/65
Score each round for total work time
CrossFit Toledo – CrossFit
Metcon (Time)
Buy in: 50 wall sit med ball passes
16 rounds
10 alt dB snatch 50/35
8 reverse lunges 75/55
6/5 cals
Cash out: 600m partner run or 36 synchro burpees
CrossFit Toledo – CrossFit
Weightlifting
EMOM x 15
1-5: 2 PC ~70%
6-15: Power Clean (10×1 OTM Climbing (as form allows))
WOD
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
CrossFit Toledo – CrossFit
Conditioning
Your choice
A: Metcon (Time)
7k/6k row
B: 200 cal ass bike (Time)
200 cal assault bike
MOBILITY
With remaining class time, work on your greatest mobility need.
CrossFit Toledo – CrossFit
Workout Of the Week
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Rest until 25:00
Bench Press (5 min (25:00-30:00) to find 2RM)
As long as barbell is unracked by 30:00, you may finish the lift.