CrossFit Toledo – CrossFit
CFT Update
Dumbbells & Brews
Saturday partner workout will be at Earnest Brew Works.
Come join the fun!
Feel free to bring a friend, just $10 for non-gym members
Gymnastics
Metcon (AMRAP – Reps)
AMRAP 3
400M RUN BUY IN
With remaining time, score:
Toes to bar
WOD
Metcon (Weight)
EMOM X 12
A 12/10 CAL ROW or 10/8 bike
B 5 TnG Deadlifts, climbing
The goal is to build to a heavy set of 5 deadlifts(Touch and go) while tired. Score heaviest set of 5.
CrossFit Toledo – CrossFit
WOD
Technique Work
Extended barbell warm-up
Squat clean thruster
and warm up to working weight
Dia (Time)
118 BF Burpees
26 Squat Clean Thrusters 135/95
CrossFit Toledo – CrossFit
Weightlifting
EMOM X 10
1-5: 5×2 climbing
6-10: Push Jerk (5×2 across OTM)
WOD
Metcon (2 Rounds for reps)
Amrap 6
25 DU, 2 power snatch 95/65
25 DU, 4 PS
25 DU, 6 PS
25, 8 etc. continuing to ascend on PS
Rest 4 minutes
Score Snatches only
AMRAP 6
25 LATERAL BAR HOPS, 2 S2OH
25 hops, 2S20H
25 hops, 6S20H
25, 8 etc.
Score S2OH
Modification: in lieu of jump rope/bar hops, athlete may row 10/8 or bike 8/6
CFT Update
CrossFit Toledo – CrossFit
Strength
Back Squat (4X5 across at 93% of 5 RM)
WOD
Metcon (AMRAP – Reps)
Amrap 12
20 wall balls 20/14
15 box jumps 24/20
10 pull-ups
CrossFit Toledo – CrossFit
Weightlifting
Clean and Jerk (Technique practice or heavy single)
Front Squat (5×3 at 90% of recent 3RM)
WOD
Metcon (Time)
1000m row
50 S2OH 45/35
30 T2B or GHD Situps
CrossFit Toledo – CrossFit
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 24
5 S2OH 95/65
10 Front rack lunges
15 DUs or lat. bar hops
20 box jumps or step ups 24/20
25 DUs or lat. bar hops
CrossFit Toledo – CrossFit
WOD
Metcon (Time)
4 RFT, time cap 14
250m run
12 pc 115/80
12 |c2b| pull-ups
Gymnastics
EMOM X 10
A 5 Strict ring or bar dips
B 2nd gymnastics skill
CrossFit Toledo – CrossFit
Warm-up
After general warmup, technique
work and warm up to
Working weight ~70%
Weightlifting
Snatch (Every :30 x 24 across)
WOD
Metcon (3 Rounds for reps)
AMRAP 4
27/23 row or 23/19 bike
21 OHS 75/55
BF burpees wirh remaining time
Rest 2 minutes
AMRAP 4
21/18 row or 18/15 bike
15 OHS 95/65
Lateral burpees with remaining time
Rest 2 minutes
AMRAP 4
15/12 row or 12/10 bike
9 OHS 115/75
BF burpees with remaining time
Score= burpees
CrossFit Toledo – CrossFit
Strength
Back Squat (5×5 across at 90% of recent 5RM)
WOD
Metcon (AMRAP – Reps)
Athlete will use 2 DBs, athletes choice. The run is not scored.
AMRAP 10
7 devils press
20 ab mat sit ups
*at the 4:00, run 400m
CrossFit Toledo – CrossFit
Badger (Time)
Three Rounds for time of:
30 ‘Squat’ Cleans, 95#
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
Ladies Rx 65#