CrossFit Toledo – CrossFit

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Weightlifting

CrossFit Toledo – CrossFit

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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

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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

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757 Warehouse Rd Toledo, OH

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