CrossFit Toledo – CrossFit

Group Warm-up & Mobility

Skill/Strength

Snatch grip Deadlift 5×5

Between sets, 5 strict dips. Use a band or add weight to keep it challenging.

Snatch Grip Deadlift (5-5-5-5-5)

WOD

Metcon (Time)

Buy-in: Row 800

Then 5 rounds

12 pull ups

12 AKBS 53/35

Extra Credit

5 rounds NFT

12 GHD situps

12 BB Good mornings

12Lunges

CrossFit Toledo – CrossFit

Technique Work

The squat clean-warm-up and technique overview

Weightlifting

Clean pyramid (Time)

10 Cleans 105/75

8 cleans 135/95

6 cleans 165/115

4 cleans 195/135

2 cleans 225/155

TIME CAP: 12 minutes

Metcon

Metcon (AMRAP – Reps)

3 rounds

1 minute S2OH 75/55

1 minute DL 75/55

1 minute HR push ups

Rest 1 minute

Extra Credit

Bench Press (5RM)

CrossFit Toledo – CrossFit

Skill/Strength

A: Technique & Practice: Toes to Bar

B: OHS – work up to a heavy set of 5

Overhead Squat (5RM)

WOD

You may do either workout

Metcon (Time)

20-16-12-8-4 reps for time of;

Wall balls 20/14

Box jumps 30 | 24/20

Run 150m after each round

✅ 20 WB, 20 BJ, run, 16, 16, run etc.

Workout Of the Week

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

25

CrossFit Toledo – CrossFit

Metcon (Time)

In teams of 2 or 3:

5 rounds:

20 pull-ups

40 push-ups

60 air squats

One athlete working at a time, however you must also accumulate:

2 miles of running

The runner may go while the other partner or partners are working inside

CrossFit Toledo – CrossFit

Strength/Skill

Front Squat (5-5-5-5-5)

Strict Press (5-5-5-5-5)

WOD

Metcon (Time)

50 thrusters 95/65

50 pull-ups

CrossFit Toledo – CrossFit

Warm-up

After group warm-up, we will hit the W OD first.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

2 MU or rope climbs

7 power cleans 155/105

14 HR push ups

Run 400 or row 500

Skill/Strength

Double Under Practice

Split Jerk Technique

EMOM X 10

Minute 1: 30 sec DU practice

Minute 2 : 3 Split Jerks

Split Jerk (5×3)

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

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