CrossFit Toledo – CrossFit

Strength

Shoulder Press (Daily 5rm)

WOD

Metcon (Time)

3-9-15-21

Thrusters 115 | 75/55

BURPEE PULLUPS

Extra Credit

Back Squat (20 reps at 64% + 5-10 lbs)

A few pounds more than last week

CrossFit Toledo – CrossFit

Partner WOD

Metcon (5 Rounds for time)

5 rounds on the 6:00

150m partner run

12 alt. Front rack hold power cleans

9 synchro burpees over the bar

2×15/12/9 calorie relay

The power cleans begin once both athletes have cleaned the barbell to the rack position. Athlete A then lowers the bar to the ground and back to the rack for one rep. Athlete B then performs a PC while A holds the rack position for second rep. Select a weight that you expect to do unbroken.

CFT Update

Good luck to our weightlifters competing in Livonia Michigan on Sunday. Go get ‘em Joud, Brandon, and coach K!

CrossFit Toledo – CrossFit

WOD

Metcon (Time)

5 RFT cap 17

6 FS 135/95

4 lightweight alt. DB squat snatch

2 thrusters 135/95

24/20/16 calories

Skill work

Gymnastics skill work: muscle up progression

10 minutes to practice

Ring lockout

Transition

False grip

Muscle-ups

CrossFit Toledo – CrossFit

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WOD

Metcon (Time)

Time cap 20

|60| 40 T2B or T2R

2 mile ass bike

|60| 40 |C2B|| pull ups

2 mile assault bike

Gymnastics

10 minute skills EMOM

Focus on being upside down, handstand push-ups, wall walks, handstand holds, hand walking…

Alternatively, work on single arm overhead carries.

CrossFit Toledo – CrossFit

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CFT Run Club

Join us at 11:15 AM for the Holdfast running clinic!

Partner WOD

Metcon (Time)

800 m partner run

40 toes to bar or rings

40 synchronized sit ups

40 knees to elbow

400 m partner run

40 cal

40 synchronized Burpees

40 box jumps 30/24

400 m run

CrossFit Toledo – CrossFit

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Weightlifting

A: Clean (Build to a heavy single you can do twice 92-96% )

Conditioning

Metcon (Time)

3 rft

6 FS 75% of A

9 |STRICT| hspu

12 lat burpees

150 m run

CrossFit Toledo – CrossFit

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Weightlifting

Snatch complex: SPP+SB+OHS (Climb as comfortable)

WOD

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

CrossFit Toledo – CrossFit

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Technique Work

Kettlebell Snatch (Technique practice, up to working weight )

WOD

Secret Service Snatch Test (AMRAP – Reps)

AMRAP 10

KB snatches 53/35

Switch whenever. Snatches are from the hang. Scale to a weight where you can minimize rest

MOBILITY

Take care of your body.

Take 10 minutes to make some improvements.

Talk to your coach for suggestions.

CrossFit Toledo – CrossFit

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Strength

Paused Back Squat (6×2 on the 2:00)

Full 3 sec pause on both reps

Conditioning

Metcon (Time)

3 RFT cap 15

500 m row

15 pc 135/95

15 pull ups

CrossFit Toledo – CrossFit

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WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

150m run (one way traffic, 15 reps)

21 HRPU

150m run

15 S2OH 95/65

150m run

9 ring, bar, or box dips
In lieu of running, you may do 15 burpees

Accessory work

12-10-8 for quality

Plate or DB lateral raise

Plate or DB front raise

DB chest flies

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