CrossFit Toledo – CrossFit
MOBILITY
Weightlifting
Snatch (Heavy doubles)
Back Squat
Skill/Strength
EMOM something
CrossFit Toledo – CrossFit
Metcon (AMRAP – Reps)
With a partner:
Amrap 8
800 m partner run
1-? Ascending wraps
Tire flips
Rope climbs
Rest 4 minutes
Amrap 4
400 m partner
1-? Ascending wraps
Thrusters 95/65
Shoulder to overhead 95/65
Rest 2 minutes
Amrap 4
100 m partner Ron
Synchronized Burpee’s
Note: for scoring purposes, ignore the run. Just count the indoor stuff.
Squat
Extra credit: week 5, day 3
6 – 6 – 6 – 4 – 3 – 6
65%-70%-75%-80%-85%-70%
CrossFit Toledo – CrossFit
Weightlifting
Barbell complex (Heavy)
Pull + hang snatch + snatch balance + hang snatch
WOD
Metcon (Time)
4 RFT
9 hang power snatch 95/65
15 deadlifts 185/125
21 donkey kicks
You may use 2 barbells
CrossFit Toledo – CrossFit
Bye for now Grace ???????? Good luck this season!
Skill/Strength
EMOM X 15 (5 rounds)
Min 1: 3 KB snatch + 7 OH lunge (right arm)
Min 2: 3 KB snatch + 7 OH lunge (left arm)
Min 3: 3-7 HSPUs or progression
Note: work up in weight on the kettlebell. Choose a challenging, yet doable rep scheme or progression for the handstands.
WOD
Metcon (Time)
40-30-20-10
KB SDHP 53/35
Shoulder to overhead 45/35
CrossFit Toledo – CrossFit
Squat
Option A: work up to a heavy set of 6. Add a little. Do 4. Add a little more weight. Do 3.
Option B:
6 – 6 – 6 – 4 – 3 – 6
70% 75% 80% 85% 90% 75%
Back Squat
Back Squat (6 at 80%)
Back Squat (4 at 85%)
Back Squat (3 at 90%)
Metcon
Metcon (Time)
1000m/750m Row
100/75 push-ups, chest 2 deck
10 clean and jerks (75% of 1RM)
CrossFit Toledo – CrossFit
Technique Work
10 minutes to warm up to working weight for both lifts. You will be using the same weight for all 5 sets. Set up 2 barbells. Partner up.
Weightlifting
EMOM x 15
5 Rounds of :
Min 1: 4 Bench press (~ 80%)
Min 2: 4 Deadlifts (~80%)
Min 3: Rest
Bench Press (5×4 on the 3:00 min)
Deadlift (5×4 on the 3:00 min)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
100 double unders (250)
75 KB clean & Press 53/35
50 sit ups
25 Burpees
CrossFit Toledo – CrossFit
Open gym 1:30-3:00
Warm-up
Open gym, there is no group warm up. Warm up on your own, but be thorough.
Weightlifting
CLUSTER (3RM)
Squat Clean + Thruster
WOD
Metcon (AMRAP – Reps)
AMRAP 12
21 OHS 95/65
15 snatches 115/75
12 front squats 145/95
9 cleans 165/115
20 deadlifts 255/185
Toes to Bar with remaining time
CrossFit Toledo – CrossFit
Reminder: no class tomorrow, Saturday, October 22. Join us at Witmer high school/glass city for the T town throwdown.
Technique Work
10 minutes: Jurch tech nique barbell and footwork.
EMOM: 3 Split Jerks Increasing
Split Jerk (3RM)
WOD
Metcon (AMRAP – Rounds and Reps)
15 minutes AMRAP
6 Deadlift 225/155
9 Burpee Box Jump Over 24/20
12 Russian Twists 53/35 (2 count: R+L = 1 rep)
400m
Extra Credit
Back Squat week 4 Day 3
55% 60% 65% 70% 75% 80%
10 8 6 6 6 4
Back Squat
CrossFit Toledo – CrossFit
Skill/Strength
Snatch balance-Work up to a technically sound, challenging set of 4
Double under practice between sets
Snatch Balance (4RM)
Metcon
#100/ #65
CrossFit Games Open 12.5 (AMRAP – Rounds and Reps)
Complete AMRAP in 7 minutes of:
100/65 Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
CrossFit Toledo – CrossFit
Skill/Strength
Front squat
Option A: find a 4RM
Option B: strength focus: 5 at 60%, 5 at 65%, 5 at 70%, 5 at 75%, 4 at 80%, 4 at 85%
Front Squat (4×5, 2x4w)
Technique Work
Rowing technique and sprint starts
WOD
Metcon (Time)
5 RFT: Time Camp = 15:00
250m Row
20 AKBS 53/35
15 wallballs 20/14