CrossFit Toledo – CrossFit
Weightlifting
Focus on keeping the movement as a push press.
One dip drive pushing the bar to full extension, with no re-bend of the knees. This is not a push jerk.
A: Push Press (6×3 climbing)
B: Push Press (AMRAP at 80% of A)
CFT Update
Are you ready to become more proficient with the barbell and the Olympic lifts? Barbell class starts this Saturday! All you need to do is:
1. select the barbell class, member on the Square tablet at the gym, it’s only $20 for all six weeks
2. Reserve for the class Saturday morning at 9 AM. Hope to see you there!
Conditioning
WOD: Metcon (Time)
5 rounds
10 S2OH (60% of A)
20 sit ups
30 AKBS 53/35
15 minute cap
CrossFit Toledo – CrossFit
WOD
Metcon (AMRAP – Reps)
Amrap 10
55 wallballs 20/14
55/45/35 cal row/bike
55 deadlifts 185/125
55 hand release push-ups or HSPU
Rest 5 minutes
Metcon (Time)
30 burpee’s to a 6 inch target
30 SDHP 95/65
30/24/20 cal row/bike
30 thrusters 95/65
CrossFit Toledo – CrossFit
Skill work
Alternating EMOM x 12
Min1: gymnastics skill practice (20 -30 sec)
Min2: Clean and Jerk (2 reps @ 70% across)
You may drop and reset between reps
(Weightlifter double)
WOD
CrossFit Games Open 16.2 (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
()
CrossFit Toledo – CrossFit
WOD
Metcon (AMRAP – Reps)
AMRAP 16
40-30-20-10
Alt DB hang snatch 50/35
Box jumps 24/20
Strength
Bench Press (6×2 climbing on the 2:00)
CrossFit Toledo – CrossFit
Weightlifting
EMOM x 15
1-5: snatch, 1 rep (climbing from 50% to 70%)
6-15: Snatch (1 rep OTM at 70% -75% across)
WOD
Metcon (Time)
Time cap 12
15-12-9-6-3
OHS 95/65
|C2B| Pullups
Bar facing Burpees
CrossFit Toledo – CrossFit
CrossFit Toledo – CrossFit
WOD
This workout is written as an individual workout, but you may still partner if you prefer.
Metcon (Time)
Happy 2022
waterfall start, 2 athletes every 2:00
20 DUs
22 GHD sit ups
20 DUs
22 DDB S2OH
20 DUs
22 Burpee DDB Deadkifts
20 DUs
22 DDB Hang power cleans
20 DUs
22 DDB lunges(From hang or rack)
20 DUs
22 Pull ups
20 DUs
22 box jumps 24/20
20 DUs
22 cal Ass bike sprint
CrossFit Toledo – CrossFit
WOD
Metcon (4 Rounds for calories)
Round 1 AMRAP 3
3 PC 95/65
6 FS
12 T2B or T2R
Cal bike or row with remaining time
Rest 3 min
round 2:
Repeat, using 135/95
round 3:
165/115
round 4:
185/125
Extra Credit
Rest 3 minutes, then…
In a 3 – minute window,
2 attempts for A challenging set of 3
Front Squat (3,3)
If you plan to increase by more than 30% over your final round, do a couple heavier singles on the way up, during the 3 minute rest
CrossFit Toledo – CrossFit
Strength
Deadlift (Daily 2RM)
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
5 HPS 95/65
10 Lat burpees
5 OHS
20 lat bar hops
CrossFit Toledo – CrossFit
Technique Work
CJ technique primer,
Warm up to working weight
WOD
Metcon (Time)
100 double unders
800 m row
60 walking lunges
40 box jumps or step ups 24/20
20 clean & jerks 155/1005
40 box jumps or step ups 60 walking lunges
800 m row
100 double unders
Accessory work
3 minute cool down bike easy spin
For quality, partition as needed:
40 DB bicep curls (each arm)
40 GHD hip extensions
40 press ups