CrossFit Toledo – CrossFit

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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)

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