CrossFit Toledo – CrossFit
Technique Work
Barbell warm up, clean and jerk technique overview
Barbell complex overview
Weightlifting
As form and technique allow, work up to a heavy complex
Barbell complex (Heavy)
Pull + PC + HSC + PJ + Split Jerk
WOD
Metcon (AMRAP – Reps)
AMRAP 12
5, 7, 9,… Ascending reps with a carry in between
100m Carry➡️
Box jumps or steps 24/20
Russian twists (2 count) 53/35
➡️ Guys: carry a 53 KB in one hand, and carry a 25 plate OVERHEAD in the other
Ladies: Carry a 35 KB and a 15 plate overhead
Walk to the grassy knoll and back. Switch hands as needed. Ignore the carry for scoring purposes. Just count the box jumps and Russian twists.
