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
CrossFit Toledo – CrossFit
MOBILITY
Coach choice
Skill/Strength
Deadlift (3X 3 across)
Good Mornings (3X 3 across)
WOD
Metcon (Time)
5 RFT
150M med ball run 20/14 (Row 250)
12 Wallballs
12 med ball sit ups
For med ball sit ups, touch the ball to the floor behind your head, sit up and touch the ball to the floor in front of your feet.
CrossFit Toledo – CrossFit
Technique Work
Barbell warm up, clean and jerk technique overview
Barbell complex overview
Weightlifting
As form and technique allow, work up to a heavy complex
Barbell complex (Heavy)
Pull + PC + HSC + PJ + Split Jerk
WOD
Metcon (AMRAP – Reps)
AMRAP 12
5, 7, 9,… Ascending reps with a carry in between
100m Carry➡️
Box jumps or steps 24/20
Russian twists (2 count) 53/35
➡️ Guys: carry a 53 KB in one hand, and carry a 25 plate OVERHEAD in the other
Ladies: Carry a 35 KB and a 15 plate overhead
Walk to the grassy knoll and back. Switch hands as needed. Ignore the carry for scoring purposes. Just count the box jumps and Russian twists.
CrossFit Toledo – CrossFit
Squat
Option A: heavy triple, Heavy double
Option B: VolSq w6d1
—6—–6—–4—–3—-2—–6
75%-80%-85%-90%-95%-75%
Back Squat (3@90%)
Back Squat (2@95%)
WOD
Ghost (3 Rounds for reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
Ghost (3 Rounds for reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.