CrossFit Toledo – CrossFit
CrossFit Toledo – CrossFit
CrossFit Toledo – CrossFit
Conditioning
Metcon (Time)
Buy-In: 1,200 Meter Run
2 Rounds:
19 Calorie Row or Bike
87 Double Unders
7 Rope Climbs
Cash out: 1,200 Meter Run
Extra Credit
CrossFit Toledo – CrossFit
Conditioning
We will WOD first today -If it is raining, you may:
Row 500/400 m or
Bike 25/15 cal
Metcon (Time)
For Time: Time cap= 22 minutes
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”
1 Round of Kelly:
400m Run
30 Wall Balls (20/14)
30 Box Jumps (24/20)
1 Round of Helen:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
Skill/Strength
Push Press + Push Jerk + Split Jerk (Work up)
3 push press into 2 push jerks into 1 pause split jerk ( pause in the dip and in the split)
CrossFit Toledo – CrossFit
Technique Work
How to climb a rope
Skill/Strength
CrossFit Toledo – CrossFit
Strength/Skill
Deadlift (5×5 increasing)
WOD
Metcon (Calories)
EMOM X 12
Min 1; 15 Deadlifts 225/155
Min 2: 20 Situps
Min 3 max Cal bike
Score: calories
CrossFit Toledo – CrossFit
CrossFit Toledo – CrossFit
Skill/Strength
1-2 rope climbs between sets
Clean and Jerk
CrossFit Toledo – CrossFit
Squat
Working up to a heavy single at 95%-this is NOT a one rep max. We will be testing1RMs over the next couple weeks.
5—–4—–3—–2—–1—–5
75%-80%-85%-90%-95%-75%
Front Squat (95%)
WOD
Metcon (AMRAP – Reps)
Amrap 8
5 power snatch 135 | 95/65
5 0HS 136 | 95/65
5 T2B
5 C2B