CrossFit Toledo – CrossFit
Group Warm-up & Mobility
Don’t forget about yoga at 9 AM for added benefit. Partner up in teams of 2 or 3
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 24
1 – ? Ascending reps
Tire Flip
Ground to overhead 95/65
KB OHS 53/35
150m team KB run after each round
CrossFit Toledo – CrossFit
Skill/Strength
EMOM X 15
Min 1: 10 T2B
Min 2: 10 KB SDHP
Min 3: 3 Hang Squat Snatches
Hang Snatch (3RM)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 13
5 HSPU
15 Burpees
25 DUs
CrossFit Toledo – CrossFit
Partner or solo
Warm-up
Metcon
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Extra Credit
2 minutes L Sit
2 minutes Hollow hold
2 minutes handstand or plank hold
???????? break or rest as needed, just accumulate the total time
CrossFit Toledo – CrossFit
Group Warm-up & Mobility
Skill/Strength
Snatch grip Deadlift 5×5
Between sets, 5 strict dips. Use a band or add weight to keep it challenging.
Snatch Grip Deadlift (5-5-5-5-5)
WOD
Metcon (Time)
Buy-in: Row 800
Then 5 rounds
12 pull ups
12 AKBS 53/35
Extra Credit
5 rounds NFT
12 GHD situps
12 BB Good mornings
12Lunges
CrossFit Toledo – CrossFit
Technique Work
The squat clean-warm-up and technique overview
Weightlifting
Clean pyramid (Time)
10 Cleans 105/75
8 cleans 135/95
6 cleans 165/115
4 cleans 195/135
2 cleans 225/155
TIME CAP: 12 minutes
Metcon
Metcon (AMRAP – Reps)
3 rounds
1 minute S2OH 75/55
1 minute DL 75/55
1 minute HR push ups
Rest 1 minute
Extra Credit
Bench Press (5RM)
CrossFit Toledo – CrossFit
Skill/Strength
A: Technique & Practice: Toes to Bar
B: OHS – work up to a heavy set of 5
Overhead Squat (5RM)
WOD
You may do either workout
Metcon (Time)
20-16-12-8-4 reps for time of;
Wall balls 20/14
Box jumps 30 | 24/20
Run 150m after each round
✅ 20 WB, 20 BJ, run, 16, 16, run etc.
Workout Of the Week
CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
CrossFit Toledo – CrossFit
Metcon (Time)
In teams of 2 or 3:
5 rounds:
20 pull-ups
40 push-ups
60 air squats
One athlete working at a time, however you must also accumulate:
2 miles of running
The runner may go while the other partner or partners are working inside
CrossFit Toledo – CrossFit
Strength/Skill
Front Squat (5-5-5-5-5)
Strict Press (5-5-5-5-5)
WOD
Metcon (Time)
50 thrusters 95/65
50 pull-ups
CrossFit Toledo – CrossFit
Warm-up
After group warm-up, we will hit the W OD first.
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 16
2 MU or rope climbs
7 power cleans 155/105
14 HR push ups
Run 400 or row 500
Skill/Strength
Double Under Practice
Split Jerk Technique
EMOM X 10
Minute 1: 30 sec DU practice
Minute 2 : 3 Split Jerks
Split Jerk (5×3)
CrossFit Toledo – CrossFit
Skill/Strength
A: Rope climb technique and practice
B: Deadlift- work up in weight but record at least 2 successful sets at your heaviest weight.
Rope Climb (Technique)
Deadlift (5-5-5-5-5)
WOD
Metcon (AMRAP – Reps)
Round 1: AMRAP 4
25 power snatches 75/55
25 AKBS 53/35
Burpees with remaing time
Rest: 2 minutes
Round 2: AMRAP 4
25 wall balls 20/14
25 AKBS
Burpees with remaing time
SCORE total burpees
Extra Credit
2 rounds NFT
12 GHD hip extensions
12 KB side lunges (12 each side)
12 strict HSPU or HS hold