CrossFit Toledo – CrossFit

Technique Work

Jerk technique and barbell warmup

Weightlifting

12 minutes on the clock to work up in weight in the following complex:

3 push press + jerk

Barbell complex: 3 PP + jerk (12 minutes)

WOD

Metcon (Time)

27-21-15-9 reps for time:

HR Push-ups

Sit ups

Donkey kicks

EMOM PC + HPC 155/105

CrossFit Toledo – CrossFit

WOD

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

CrossFit Toledo – CrossFit

Metcon (Time)

For time:

CrossFit Toledo – CrossFit

Metcon (AMRAP – Reps)

You and your partner will rotate through all four stations

Five minutes of work at each station, with two minutes rest/transition

Do the buyin together, then one athlete works at a time.

A 250m partner sandbag run, then 10 sandbag lunges, 10 sandbag back squats

B 150m partner sled pull 115/70 then burpee box jumps

C 60 synchronized AKBS, then tire flips

D 60 synchronized S20H 45/35, then T2B or GHD situps

CrossFit Toledo – CrossFit

Weightlifting

20 minutes on the clock

5×2 snatch on the 2:00 (increasing)

5×2 C&J on the 2:00

Snatch (Heavy double)

Clean and Jerk (Heavy double)

WOD

Metcon (AMRAP – Rounds and Reps)

Amrap 11

5 HSPU

5 burpees

5 Ring Dips

15 Pullups

$$$

CrossFit Toledo – CrossFit

Skill/Strength

15 min EMOM

Min 1- 5 rep squat

Min 2- rope climb 1-2 reps

Min 3- rest/ weight changes

Back Squat (5 reps)

5RM then 2 sets at 90% of 5RM

WOD

Metcon (Time)

For Time: 21-15-9

Box Jump 24″/20″

AKBS 53lb/35lb

DU

Cal Row

CrossFit Toledo – CrossFit

Strength/Skill

Choose one movement and do 2 sets at 90% of 5RM

Sumo Deadlift (5 RM)

Push Press (5RM)

WOD

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

CrossFit Toledo – CrossFit

Strength/Skill

Benchpress-work up to 5RM, then 2×5 at 90%

Practice double unders between sets

Bench Press (5RM)

Metcon (AMRAP – Reps)

AMRAP 10

8 OH Lunge 95/65

6 FS 95/65

4 C&J 96/65

200m run
20 reps per round, I.e. Run = 2 reps

Extra Credit

150m sled pull 135/90 while carrying 2xKB (choice of weight)

Then 21-15-9 NFT

T2B

Dips

CrossFit Toledo – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

24 Min AMRAP

30 Sit-ups (Rx), GHD sit-ups or T2B (Rx+)

20 Hand Release Push Ups

10 Tire Flips

4 Rope Assents

200m Run
With a Team two split the reps between partners. Both partners will flip the tire and run 200m together.

CrossFit Toledo – CrossFit

Weightlifting

Every two minutes for 20 minutes- 1 TNG snatch complex

1 Snatch pull +

2 snatches +

1 snatch push press

Snatch complex: SP + 2SS + SPP (10×1 on the 2:00)

Snatch pull + 2 squat snatch + snatch push press

WOD

Metcon (Time)

10 RFT

12 overhead squats 115/75

9 lateral burpee

6 Sumo deadlift high pull 115/75

3 MU
Interval based

1 full round per person

5 rounds each

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