CrossFit Toledo – CrossFit
Technique Work
Empty barbell split jerk foot work/technique
Weightlifting
Push Press + Push Jerk + Split Jerk (10 minutes to build)
3 push press into 2 push jerks into 1 pause split jerk ( pause in the dip and in the split)
WOD
Metcon (Time)
5 rounds on the 3:00
20 AKBS 53/35
20 ab mat sit ups
Record SLOWEST round
CrossFit Toledo – CrossFit
Always Remembered (Time)
2977 m row or run or 4 mile bike
110 Double DB Burpee box step ups
Athlete chooses their DB weight and box height
To remember the 2977 lost their lives on 9/11/2001. The twin towers had 110 floors .
CrossFit Toledo – CrossFit
Weightlifting
Barbell Complex: Power Snatch + Snatch + OHS (EMOM X 10 climbing)
WOD
Time cap 12
Metcon (Time)
400 m run
21 DL 185/125, 21 box jumps 24/20
400 m run
15 DL, 15 BJ
400 m run
9 DL, 9 BJ
CrossFit Toledo – CrossFit
Strength
Build up to something comfortably heavy for the day
Using the following repetition scheme after warm-up
3-3-3-2-2-2-1-1-1
Record heaviest triple, double, and single.
3: Deadlift (Triple)
2: Deadlift (Double)
1: Deadlift (Single)
WOD
Time cap 16
Go!: Metcon (Time)
1.5 mile bike
150 double unders
Directly into 3 rounds of…
25 Wallballs 20/14
15 |C2B| Pull-ups
CrossFit Toledo – CrossFit
Weightlifting
Bench Press (5×3 climbing)
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
50 DU
400m run ( 40 reps)
30 alt DB snatch 50/35
20 dB box step ups
10 FS 115/85
CrossFit Toledo – CrossFit
Metcon (4 Rounds for reps)
4 rounds
1 min partner wallballs
1 min box jumps 24/20
1 min power cleans 95/65
1 min push press
1 min calories + burpees
1 minute rest
CrossFit Toledo – CrossFit
Squat
Front Squat (101% of 3 RM, Max )
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 13
10/8 cal bike or row, or 150 m run (6 REPS)
3 C&J 155/105
7 T2B or Toes to Rings
20 walking lunges (Bodyweight)
CrossFit Toledo – CrossFit
Gymnastics
EMOM skill work
A Strict pull-ups or Bar MU or progression
B ring or bar dips, negatives, or static hold
Conditioning
Metcon (Time)
27-21-15-9
RKBS 70|53/35
Donkey kicks
Situps
At minutes 2, 4, 6, 8 & 10 please do 30 double unders
CrossFit Toledo – CrossFit
Weightlifting
Warm up to working weight (approximately
60% – 70% of snatch, or 135/95 if you plan on doing WOD as prescribed)
You will be using the SAME WEIGHT for all 10 minutes
EMOM X 10
1-5: Snatch Balance (5×2 OTM)
6-10: Power Snatch + Overhead Squat+ Hang Squat Snatch (One complex OTM)
Conditioning
Score just your OHS each round
Hot Sauce (4 Rounds for reps)
AMRAP 3
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
rest 3 minutes
AMRAP 3
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
rest 3 minutes
AMRAP 3
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)
rest 3 minutes
AMRAP 3
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)
CrossFit Toledo – CrossFit
Weightlifting
Push Jerk (EMOM X 10, 2 REPS CLIMBING)
Conditioning
Metcon (Time)
8 RFT TIMECAP 16
150m Run(one way traffic)
1 rope climb or MU
6 Double DB or KB S2OH