CrossFit Toledo – CrossFit
Technique Work
Snatch technique Work
Warm up to ~85% or first attempt
WOD
Mr. Slice (Time)
35 DUs
35 Cal Ass bike
35 DUs
35 T2B
35 DUs
35 Front rack reverse lunges 95/65
35 DUs
35 thrusters
35 DUs
With remaining time in 20:00
1RM Snatch
Snatch (Heavy single)
CrossFit Toledo – CrossFit
Strength/Skill
Power Clean (Emom x8 at 75-85% 1RM)
Only work up to a weight that form allows. If form breaks down, take off weight.
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
1 round of “Holleyman”, 12/10 cal
2 rounds ” Holleyman” , 12/10 cal
3 rounds, 12/10 cal….
Continue rep scheme…
One round “Holleyman”
5 wallballs 20/14
3 HSPU
1 power clean 185/125
CrossFit Toledo – CrossFit
Conditioning
A: Metcon (Time)
10 X 10 Cal SPRINT
Rest until 10: 00
B: Metcon (Time)
4 RFT
16 Synchro alt DB snatch 50/35
20 alternating sit ups
24 DUs ( alternate working partner each round)
rest until 20
C: Metcon (Calories)
Amrap seven
Calories
One athlete working
Extra Credit
EC: Metcon (Distance)
Anytime This weekend
get out for a run
Enjoy The elements
Go slow
Breathe
shoot for three or four
Reminder: build up to 10 to 12 weekly
Miles by the end of January
CrossFit Toledo – CrossFit
Strength/Skill
Alternating EMOM x10
Min 1: Deadlift (4 reps, climbing )
Gymnastics
Min 2: HSPU or other upside down progressions.
WOD
Metcon (3 Rounds for reps)
AMRAP 4
21 DL 95/65
15 box jumps 24/20
9 S2OH
Rest 4 minutes
AMRAP 4
21 DL 115/80
15 box jumps
9 S2OH
Rest 4 minutes
AMRAP 4
21 DL 135/95
15 box jumps
9 S2OH
CrossFit Toledo – CrossFit
Strength
Build to a heavy set of 5 and do 2 sets
A: Bench Press (5-5-5 climbing 2×5 across)
WOD
Your choice of workout
B: Metcon (Time)
30-20-10
Power clean 95/65
HR pushups
C: Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Power clean or squat
Focus on FULL RANGE of motion on dips
Extra Credit
Go for a run. Go slow. Try to get 2-3 miles. Think about signing up for the glass city half. See CFT family page on FB for details.
CrossFit Toledo – CrossFit
Weightlifting
Push Jerk (EMOM X 10 ; 2 reps, climbing)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
12/10 cal
8 Burpees
6 Sandbag/ODD OBJECT 20″ step ups
CrossFit Toledo – CrossFit
Strength
Back Squat (Heavy triple )
Conditioning
Metcon (Time)
Buy in:
50/40 cal bike directly into
10-9-8-7-6-5-4-3-2-1 lungester 75/55
2-4-6-8-10-12-14-16-18-20 AKBS 70/53
*1 lungester= front rack lunge right, lunge left, thruster. This was Lemons idea. You can blame her.
CrossFit Toledo – CrossFit
Conditioning
Metcon (2 Rounds for reps)
Amrap 10
50 partner rig balls
50 box jumps
(non working partner holds DL lockout 135/95)
12 synchro burpees
Rest 5 minutes
Amrap 10
40 partner rig balls
40 box jump overs
(nonworking holds front rack)
18 synchro burpees
CrossFit Toledo – CrossFit
WOD
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Extra Credit
Bodybuilding
2 rounds, not for time
9 BB hip thrusts
12 Bulgarian split squats (6 each)
15 GHD sit ups
18 GHD hip extensions
21s DB bicep curls 💪🏼
💪🏼 7 lower, 7 upper, 7 full range
CrossFit Toledo – CrossFit
Weightlifting
EMOM x12
Min 1: Hang Snatch (2 reps, climbing (full snatch) )
Gymnastics
Min 2: get upside down
HS hold | wall walk | HS walk | shoulder taps
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 13
6×50’ (3 x down and back) wb sprint 20/14
20 wallballs
20 alt DB snatch 50/35
Scoring note: 6×50’ = 30 reps ( 5 reps per 50 feet)