CrossFit Toledo – CrossFit

Weekly Focus: Cycle Speed
Concentrate on the QUALITY and EFFICIENCY of the movements. Keep it light.

Weightlifting

Hang Power Clean (5RM)

WOD

Happy birthday Tariq

Metcon (AMRAP – Reps)

AMRAP 10

25 Thrusters 115 | 75/55

25 lateral Burpees

25 Pull ups

CrossFit Toledo – CrossFit

MOBILITY

Spend some time in the bottom of a squat. Accumulate 10 minutes throughout the day.

Skill/Strength

Practicing the mechanics is the key to consistency. Open gym is a great time to practice skills or to learn a new one. Coaches are ready to help.

Metcon (AMRAP – Reps)

Maybe collectively we can accumulate 2996 reps

CrossFit Toledo – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

15 Reverse WallBalls 14/10

15 Synchronized Deadlifts 185/125

15 Burpee box Jump Over 24/20

150mx2 Med ball sprint relay 14/10

Extra Credit

Push Jerk (6×3)

CrossFit Toledo – CrossFit

Skill/Strength

Alternating EMOM for 10 minutes

Min 1: Snatch Complex

Min 2: 8-12 V ups or sit ups

Barbell complex: Pull + snatch + OHS (5 Complexes, same weight)

Pull + Snatch + OH Squat

Same weight on all sets

WOD

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

20 DU after each round

HSPU

KB SDHP 53/35

RX+: Use a 95/65 barbell OR a 4″ deficit for HSPU
Perform 10 HSPU, 10 SDHP, then 20 DU, 9 HSPU, 9 SDHP, 20 DU…. 1 HSPU 1 SDHP, and 20 DUs

CrossFit Toledo – CrossFit

Strength/Skill

Warm up first. Use the same weight for all 6 sets (80%-85%)

Bench Press (6×3 Across on the 3:00)

WOD

Metcon (Time)

800m Run

40 kettle bell snatches 53/35

400m Run

20 kettle bell shoulder to overhead 53/35

200m

10 MUscle Ups (bar or ring)

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TIME CAP: 15 minutes. Add 1 second for each unfinished rep or 10m not run (200m run = 20 seconds, 10 MU = 10 sec)

CrossFit Toledo – CrossFit

Metcon

We WOD first today. The strength/skill EMOM will begin at 30 past. Yes, you may power clean.

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Skill/Strength

Work up in weight over the 15 minutes. You will lift five times (5×3)) increasing.

EMOM 15

Minute 1: 25 DUs or 15 kip swings

Minute 2: rest, add weight

Minute 3: 3 OVERHEAD SQUATS Or 3 SNATCH BALANCE

Overhead Squat (5×3 increasing)

Snatch Balance (5×3 increasing)

Extra Credit

3x400m run on the 5:00

We are testing in two weeks

CrossFit Toledo – CrossFit

Strength/Skill

10 minutes to work up in weight to a heavy triple

Strict Press (3RM)

WOD

At the call of 3-2-1 GO begin the couplet of deadlifts and C2B pull-ups. After completing the workout, rest. At minute 10 begin the 8 minute AMRAP.

Metcon (Time)

5-4-3-2-1

Deadlift 275/185

10-8-6-4-2

C2B

Metcon (AMRAP – Reps)

8 Minute AMRAP

15 Wallball

15 GHD situps or T2B (Rx+) situps (Rx)

CrossFit Toledo – CrossFit

One class only at 10 AM

WOD

Partner up or fly solo. If you are working with a partner, run together and split the indoor reps.

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run

CrossFit Toledo – CrossFit

Group Warm-up & Mobility

Ab Mat | KB | Med Ball Circle

WOD

Bonus! Two WODs are on the board. Coach will assign partners (you may express a preference for a $1 donation. Coach will most likely switch partners/teams for WOD 2.

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 – one athlete works at a time. Switch every movement.

Ascending reps 1 – ?

KB Clean & press????

Goblet Squat ????

50m run after each round

???? Coach will assign KB weight

B: Metcon (Time)

For the second workout, other than the tire flips, one athlete works at a time but you may switch whenever.

18-16-14-12-10-8-6-4-2 reps for time:

Burpees

Ground to Overhead 75/55

3 Tire Flips after each round

CrossFit Toledo – CrossFit

Group Warm-up & Mobility

WOD

WOD first today – staggered start on the 5:00 for larger classes.

Metcon (Time)

For time:

1000m row

80 AKBS

60 Sit ups

40 Box Jumps/Step ups 24/20

TIME CAP: 15 Minutes

Weightlifting

Work up to a relatively heavy touch and go triple

Clean (3RM)

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