CrossFit Toledo – CrossFit

Skill/Strength

Front Rack Lunge (3 sets 20 reps)

10 each leg alternating

Same weight all 3 sets

Gymnastics

Every minute on the minute for 10 minutes

Metcon

Metcon (Time)

2 rounds for time

25 Thrusters 135 | 95/65

25 box Jumps 30| 24/20

CrossFit Toledo – CrossFit

Technique Work

The Deadlift: proper set up, and execution

Warm up to working weight as you will be using the SAME WEIGHT for all 6 sets

Skill/Strength

Alternating EMOM x12

5-8 HSPU

8 deadlifts across

Deadlift (6 sets of 8)

WOD

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

100 DU

80 Air Squats

60 Burpee ????

40 T2B

20 hang power cleans 115/75

CrossFit Toledo – CrossFit

Strength/Skill

Push Jerk (5RM)

Metcon

Metcon (Time)

Repeat three times super fast!

Do 20 repetitions of snatch 75 pounds for boys and 55 pounds for girls then,

Shoot the wallball 30 times

using a 20 pound ball to a 10′ target for boys and 14 pound ball to a 9′ target for girls
You must finish within 12 minutes, each additional repetition that was not completed is one additional second on to your time

Extra Credit

ACCESSORY WORK

3×12 good morning’s

Rowing conditioning 5x :30 row :30 rest

30 medball russian twist

CrossFit Toledo – CrossFit

Weightlifting

Work up to a relatively heavy set of 7. No rack.

Front Squat (4×7)

WOD

Metcon (Time)

5 RFT

150m run

15 pullups

15 S2OH 95/65

Extra Credit

For completion (NFT):

200m double KB rack lunge

200m double OH KB

Rest as neededcarry

CrossFit Toledo – CrossFit

Metcon (Time)

Partner the 100s or 55s or go solo for 55s

100 Burpees

100 calorie Row or 800m relay run

100 partner wall balls 20/14

100 dead lifts 185/135

— OR —

55 HSPU

55 cal row

55 wall balls 20/14

55 DL 225/155

CrossFit Toledo – CrossFit

Technique Work

Snatch warm-up and overview,

then 15 minutes to establish 1RM

Clean and Jerk primer

Then 15 more minutes to work

A: Snatch (1RM)

B: Clean and Jerk (1RM)

Olympic Lifting Total (Total Weight)

Extra Credit

1 MILE RUN (Time)

1 Mile Run FT

CrossFit Toledo – CrossFit

WOD

Staggered starts on the 2:00 – try to catch the athlete in front of you

Metcon (Time)

34 GHD situps

34 AKBS 53/35

34 goblet step ups 53/35 to 20″

34 burpees

34 pullups

34 DUs

Back Squat (10-10-10 light and easy)

CrossFit Toledo – CrossFit

Technique Work

Coach Eli’s TOP THREE efficiency tips for DUs

Skill/Strength

A: Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders

B: Thruster (1RM)

WOD

WOD1: Metcon (AMRAP – Reps)

Rest ONE minutes between movements

1 minute wall balls 20/14

1 minute box jumps 24/20

1 minute push press 75/55

1 minute SDHP 75/55

1 minute calorie row

You only get to work for 5 minutes. Go hard.

WOD2: Metcon (AMRAP – Reps)

Rest THREE minutes (9 – 12:00)

Now take out the rest and work for FIVE MINUTES straight (12:00 – 17:00)

1minute wall balls

1 minute box jumps

1 minute push press

1 minute SDHP

1 minute calorie row

CrossFit Toledo – CrossFit

Weightlifting

Testing 1RMs this week

A: Strict Press (1RM)

B: Push Press (1RM)

C: Strict Pull ups (Best effort)

WOD

Metcon (Time)

400m run

21 G2OH 95/65

400m run

15 G2OH 135/95

400m rin

9 G2OH 185 / 125

CrossFit Toledo – CrossFit

Happy birthday ???????? Allie Kitty

Metcon

Metcon (Time)

Partner up, switch every movement. Nonworking partner is free to dance, or flash jazz hands. ????????????

34 rounds for time

10 DU (25)

Five RKBS 70/53

Five box jumps 24/20

Page 118 of 123 1 116 117 118 119 120 123
Contact Us
757 Warehouse Rd Toledo, OH

Follow us: