CrossFit Toledo – CrossFit

Skill/Strength

A: Rope climb technique and practice

B: Deadlift- work up in weight but record at least 2 successful sets at your heaviest weight.

Rope Climb (Technique)

Deadlift (5-5-5-5-5)

WOD

Metcon (AMRAP – Reps)

Round 1: AMRAP 4

25 power snatches 75/55

25 AKBS 53/35

Burpees with remaing time

Rest: 2 minutes

Round 2: AMRAP 4

25 wall balls 20/14

25 AKBS

Burpees with remaing time

SCORE total burpees

Extra Credit

2 rounds NFT

12 GHD hip extensions

12 KB side lunges (12 each side)

12 strict HSPU or HS hold

CrossFit Toledo – CrossFit

Skill/Strength

A: Run 800

B: Then work up in weight in the following complex:

Power clean + lunge (R+L) + 3 Push Jerks

Challenge: add a 2 second pause in the catch of the first jerk, and in the dip of the second. Go full speed on the third.

800m Run (Time)

Max Effort 800m Run

Metcon (Weight)

PC + Lunges + 3 PJ

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

3 strict pull ups

6 push press 115 | 75/55

9 Back Squats 115 | 75/55

12 T2B

CrossFit Toledo – CrossFit

Warm-up

Weightlifting

Start light. Work up in weight as you go.

Back Squat (5-5-5-5-5)

Push Press (5-5-5-5-5)

WOD

Metcon (Time)

4 RFT

12 dips

24 box jumps / step ups 24/20

36 Double Unders

Extra Credit

Workout Of the Week

3K Row (Time)

CrossFit Toledo – CrossFit

Good luck to everyone competing today in Cleveland at the Stadium Games

Metcon (AMRAP – Rounds and Reps)

Amrap 20

200m partner run

10 tire flips

20 tire jumps (box jump/step on tire)

20 power snatch 75/55

Run and flip together, otherwise one athlete working at a time

Metcon (Time)

Alternative, no access to gym workout or solo option

4 RFT

run 400 m

25 push-ups

* 10 air squats every 100m

OHS

CrossFit Toledo – CrossFit

MOBILITY

Overhead squat Prout

Overhead Squat (8RM)

WOD

Gymnastics

EMOM X 12

Skills development

Metcon (AMRAP – Rounds and Reps)

Amrap 11

150 medball run 20/14

2 MU (4 pullups 4 dips)

3 med ball pushups

4 HSPU

– for partial rounds, score the run as 1 Rep

CrossFit Toledo – CrossFit

Warm-up

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Workout Of the Week

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Extra Credit

Be mindful of your hydration. Eat real food.

CrossFit Toledo – CrossFit

Metcon (AMRAP – Reps)

8 consecutive rounds each of:

Jumping air squats

Burpee’s

SDHP 53/35

Sit ups

SCORE total reps

Skill/Strength

Turkish Get Up (3-2-1 increasing)

Ring Dips (4 x best effort)

Record best set

Extra Credit

2 rounds NFT

15 GHD sit-ups

15 BB good mornings

400 m farmer carry

CrossFit Toledo – CrossFit

Yoga with Laurie, 4 PM

Weightlifting

After General warm-up, 10 minute C&J warm-up

Then, every 30 seconds:

1 clean and jerk at 75%

24 lifts (12 min)

Clean and Jerk (24×1)

WOD

Metcon (Time)

5 RFT

9 thrusters 135|95/65

9 Pullups |C2B|

9 HR Pushups

⌛️ YOU MAY ONLY WORK the first 30 of each minute. GO HARD when it’s time to work ‼️

CrossFit Toledo – CrossFit

Yoga will be Saturday’s at 9 AM and Tuesday’s at 4 PM – check it out, it’s free for members or a $10 drop-in fee for non-members

Extra Credit

Yoga begins at 9 AM

Warm-up

After group warm-up, the first partner workout begins about 20 after. The second workout begins at about 40 past the hour. You are encouraged to work with a different partner for each.

A-: Metcon (AMRAP – Reps)

AMRAP 12

150 wall balls 20/14

50 DL 185/135

Power snatch 95/65 with remaining time

SCORE: Total snatches. You may switch whenever all throughout the workout.

B-: Metcon (Calories)

AMRAP 12 Each partner, working simultaneously, will complete:

50 DUs

20 T2B

20 HPC 115/75

400m run

With remaining time, ROW for calories, switching as needed.

Before the row, you do not need to work at the same pace, nor do you need to run together. First partner back begins on the rower. Switch whenever until time is up. Score total calories.

CrossFit Toledo – CrossFit

DON’T Forget! YOGA with Laurie begins at 9 AM tomorrow! Please join us if you can and stay for the 10 AM partner workout.

Warm-up

After our group warm-up, we will hit the workout first today.

Workout Of the Week

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Skill/Strength

Deadlift 4×8

Hang power clean 115/75 max reps unbroken

Keep moving, no extended pauses anywhere

Deadlift (4×8)

Hang Power Clean (115/75 for reps)

Extra Credit

Gymnastics practice: kip swing / handstand hold / hand walking progression / MU progression

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