CrossFit Toledo – CrossFit
Strength
Beginning a new deadlift cycle that will be based on the 5 RM established today
Deadlift (5×5 climbing)
Conditioning
Metcon (3 Rounds for calories)
AMRAP 3
16 Odd object thrusters
12 lateral Burpees over erg
Row for cal with remaining time
Rest 3 minutes
X 3 rounds
Choose any object you like, but it should be something you can do unbroken. Record object/weight in comments. For bigger classes, share a rower with one athlete beginning at 3:00, or you may bike (Still RX) and burpee over a barbell.
CrossFit Toledo – CrossFit
Technique Work
Lightweight kettlebell clean & jerk practice
Squat
EMOM X 10, Climbing in weight
Minute 1, 10 second pause, minute 2, 9 second pause, minute 3, 8 second pause…
Minute 10, 1 sec pause
Paused Front Squat (EMOM X 10, increasing load, decreasing pause)
WOD
Metcon (Time)
4 RFT Time cap 16
150 m unbalanced farmer carry 70 & 53 / 53 & 35
12 KB SDHP 70/53
9 (each arm) KB C & J 53/35
➡️ 5 burpees anytime a bell is dropped, 10 if dropped on blacktop or concrete
CrossFit Toledo – CrossFit
CFT Update
Join us Monday at 10 AM for Murph
BBQ to follow
Details ➡️ https://www.facebook.com/events/428352097978795/?ti=ia
Conditioning
Metcon (Time)
TIMECAP 15
100 Dubs, 40 sit ups, 10 toes to bar
80 Dubs, 30 sit ups, 10 toes to bar
60 Dubs, 20 sit ups, 10 toes to bar
40 Dubs, 10 sit ups, 10 toes to bar
20 Dubs 10 toes to bar
Weightlifting
Barbell complex: Pull + HPS + 2 HSS (Focus on form)
CrossFit Toledo – CrossFit
Strength
Bench Press (3RM)
WOD
Metcon (Time)
WOD:
14 -12-10-8-6-4-2
Deadlift 185/125
Box jumps 24/20
CrossFit Toledo – CrossFit
Weightlifting
EMOM X 5: 30 DU, then 4 PC at 55%
E: 90 X 5: 30 DU, then 3 PC at 70%
Power Clean (E2O2M x 5, 30 DU, then 2 @ 80%)
WOD
Metcon (Time)
SUNDAY CHIPPER
100 calorie row
80 Donkey Kicks
60 wallballs 20/14
40 HPC 95/65
20 Front rack walking lunges 95/65
Time Cap: 20 minutes
CFT Update
Come cheer on the CFT intramural volleyball team at 4 PM at Jed‘s on Holland Sylvania!
CrossFit Toledo – CrossFit
WOD
Metcon (2 Rounds for reps)
Amrap 7
7 HPC 95/65
7 BF Burpees
7 S2OH
7 lateral Burpees
Rest 3 minutes
Amrap 5
5 C&J 75/55
5 HR push-ups
Extra Credit
CLUSTER (Technique practice, build as form allows)
Squat Clean + Thruster
CrossFit Toledo – CrossFit
Skill work
Five minutes of double under practice/skill work/instruction
Strength
Back Squat (4×4 across 80%)
WOD
Metcon (Calories)
You have 15 minutes on the clock, with a 3o-sec beep (timer 3) to complete the following:
250 double unders
100 sit ups
3×30-sec ass bike sprint
The DUs and sit-ups May be done in any order or repetition scheme, they just need to be completed by the 15 minute. You may do your three bike sprints at any time during the workout. The only score is calories. Go hard.
CrossFit Toledo – CrossFit
Conditioning
Metcon (Time)
5 rounds for time
Time cap 30
Run to the stop sign and back
21/15 cal row Or bike
9 burpee box jumps 24/20
Looking to complete the run in 3:00 – 3:30 and complete each round in 5- 5:30. Scale as needed.
CrossFit Toledo – CrossFit
CFT Update
Saturday class will be at Earnest Brew Works at 11 AM
For our first seasonal barbells & brews!
Skill work
EMOM X 10
20 sec alternating pistol or progression
WOD
Metcon (AMRAP – Rounds)
EMOM X 16
MIN 1: 7 HPC
MIN 2: 7 S2OH
Choose a light weight that you can cycle quickly.
The goal is to complete all 16 rounds unbroken.
Record load used to comments.
CrossFit Toledo – CrossFit
Strength
Bench Press (2×3 at 98% of 3RM)
Or a few pounds more than last week
We will test a new 3RM next time
Conditioning
WOD: Metcon (Time)
Time cap 22
For time:
800 m run
10 rounds of Cindy
800 m run
Cindy = 5 pull-ups, 10 push-ups, 15 air squats
R X + wear a vest