CrossFit Toledo – CrossFit

Weightlifting

Testing 1RMs this week

A: Strict Press (1RM)

B: Push Press (1RM)

C: Strict Pull ups (Best effort)

WOD

Metcon (Time)

400m run

21 G2OH 95/65

400m run

15 G2OH 135/95

400m rin

9 G2OH 185 / 125

CrossFit Toledo – CrossFit

Happy birthday ???????? Allie Kitty

Metcon

Metcon (Time)

Partner up, switch every movement. Nonworking partner is free to dance, or flash jazz hands. ????????????

34 rounds for time

10 DU (25)

Five RKBS 70/53

Five box jumps 24/20

CrossFit Toledo – CrossFit

Pick 2
WOD 1 ~ :20 past and WOD 2 ~ :40 past

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

CrossFit Toledo – CrossFit

Technique Work

Double Unders and jump rope warm up

WOD

If you did strict pull-ups yesterday, you may sub ring rows or supinated grip pull-ups

Metcon (AMRAP – Reps)

TABATA

8 alternating intervals

KB Snatch R 53/35

KB Snatch L 53/35

THEN 8 Alternating intervals of:

Strict Dips

Strict pullups

SCORE sum of the LOWEST reps for EACH movement

Weightlifting

Work up to a heavy triple in:

A: snatch push press

B: back squat

Snatch Push Press (3RM)

Behind the neck

Back Squat (3RM)

CrossFit Toledo – CrossFit

WOD first, partner or solo. Your choice of WOD and partner or solo option.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

RX: 2 wall walks

3 pull ups

5 push ups

10 walking lunges

20 sit ups

100m run

RX+: 20′ HS walk (5′ sections)

3 MU (bar or ring)

5 strict HSPU

10 Pistols

20 T2B

100m run

Extra Credit

Bench Press (3RM)

CrossFit Toledo – CrossFit

Technique Work

Barbell warm-up, snatch technique, and complex overview

Weightlifting

A. Work up to a heavy 3`position power snatch

B. Front Squat 3RM

A: 3-Position Power Snatch (Work up in weight)

Mid thigh, knee, floor

B: Front Squat (3RM)

WOD

Metcon (Time)

27-21-15-9 reps for time of:

Power clean 75/55

Push press 75/55

No need to go heavier, just go faster.

CrossFit Toledo – CrossFit

Warm-up

WOD first

Warm-up: core ⭕️ hips | legs | ankles

Workout Of the Week

4K run (Time)

Skill/Strength

Begin DL ladder ~3:00 after the run

DL triple on the 1:30

Deadlift (Sets of 3)

Weightlifting

100 | 125 | 150 | 175 | 200

225 | 255 | 275 | 325 | 375

CrossFit Toledo – CrossFit

Group Warm-up & Mobility

Don’t forget about yoga at 9 AM for added benefit. Partner up in teams of 2 or 3

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 24

1 – ? Ascending reps

Tire Flip

Ground to overhead 95/65

KB OHS 53/35

150m team KB run after each round

CrossFit Toledo – CrossFit

Skill/Strength

EMOM X 15

Min 1: 10 T2B

Min 2: 10 KB SDHP

Min 3: 3 Hang Squat Snatches

Hang Snatch (3RM)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

5 HSPU

15 Burpees

25 DUs

CrossFit Toledo – CrossFit

Partner or solo

Warm-up

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Extra Credit

2 minutes L Sit

2 minutes Hollow hold

2 minutes handstand or plank hold

???????? break or rest as needed, just accumulate the total time

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