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CrossFit Toledo – CrossFit

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Technique Work

Power snatch technique review

Warm up to working weight

Weightlifting

Power Snatch (10×1 across on the 0:30 at ~70%)

WOD

Metcon (Time)

5 rounds on the 5:00

400 m run

15 0HS 115/75

15 BF Burpees

score SLOWEST round

CrossFit Toledo – CrossFit

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Strength/Skill

Back Rack Lunge (3×12 climbing)

WOD

Metcon (Time)

5 RFT, time cap 15

10 Single DB Goblet squat 50/35

20 Alt. DB snatch

15/12 row, 12/9 bike or 150m run

CrossFit Toledo – CrossFit

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Strength

A: Push Press (Daily 3RM)

B: Push Jerk (Daily 2RM)

WOD

Metcon (Time)

4 rounds Time cap 22

400m run

3 rounds

5 Lateral burpees

5 Deadlifts 155/105

3 S2OH

CrossFit Toledo – CrossFit

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Weightlifting

A: Front Squat (Max out Monday)

WOD

B: Metcon (Time)

50-40-30-20-10

Double unders

Sit ups

5-4-3-2-1

Cleans (70%of A)

|Rx+ sub 25-20-15-10 -5

GHD sit ups

CrossFit Toledo – CrossFit

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New Section

Metcon (Time)

Part 1 time

Metcon (Time)

Part 2 time

CrossFit Toledo – CrossFit

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Weightlifting

Barbell complex: Cluster + PJ + Split jerk (Technique practice or max out Friday)

WOD

Metcon (Time)

120 Wallballs 20/14

At the 2, 4, 6, 8, and 10:00

6 Lateral burpees overt ball

CrossFit Toledo – CrossFit

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Strength

Weighted Step-ups (3×8 climbing)

Bar on back, 20″ step

Conditioning

A: Metcon (AMRAP – Reps)

AMRAP 10

150 m run (one-way traffic) to begin each round:

2-4-6-8… Ascending

PUllups
Score PULL-UPS only.

Rest until 15:00

B: Metcon (Time)

Time cap 8

10-8-6-4-2

|C2B| Pull-ups

150m (one way) run AFTER each set

CrossFit Toledo – CrossFit

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Strength

A: Deadlift (Daily 3RM)

WOD

Metcon (Time)

Option 1

27-21-15- 9

Deadlift (50% of A)

H.R. Pushups

Option 2

21-15- 9

Deadlift (60% of A)

HSPU

Option 3

12-9-6

Tire flips

Burpee tire jumps

CrossFit Toledo – CrossFit

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WOD

Score OHS only

Technique Work

Overhead squat technique

Build up to working weight for the last round

Metcon (4 Rounds for reps)

AMRAP 3:00

200m Run

15 Bar Facing Burpees

OHS with remaining time 75/55

Rest 3 minutes

AMRAP 3:00

200m Run

12 Bar Facing Burpees

OHS with remaining time 95/65

Rest 3:00

AMRAP 3:00

200m Run

9 Bar Facing Burpees

OHS with remaining time 115/75

Rest 3:00

AMRAP 3:00

200m Run

6 Bar Facing Burpees

OHS with remaining time 135/85

CrossFit Toledo – CrossFit

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Strength

A: Push Press (Daily 4RM)

B: Push Press (Max reps at 94% of A)

C: Push Press (Max reps at 97% of A)

WOD

Metcon (Calories)

AMRAP 14

BUY IN

400 m run

20 clean & jerks (70% of A)

200 m run

10 C&J

Cal bike or a row with remaining time