CrossFit Toledo – CrossFit
WOD
6 rounds, on the 5:00
Score fastest run and heaviest lift
400m Run (Time)
Max Effort 400m Run
6 sprints on the 5:00, score fastest
Deadlift (Remaining time in 5 min, TnG triple, climbing )
CrossFit Toledo – CrossFit
Weightlifting
After general warmup and barbell warmup, 10 minutes on each lift to work up to a heavy single
Power Weightlifting Total (Total Weight)
Power Clean (1 Rep Max)
Hang Power Snatch (1 Rep Max)
WOD
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
CrossFit Toledo – CrossFit
Conditioning
5 rounds for quality
9 GHD sit ups
9 GHD back extensions
3 back squats
1 mile bike
score best lift/mile.
Back Squat (5×3 climbing )
1-mile bike (Time)
Sprint
CrossFit Toledo – CrossFit
CFT Barbell Class
E2MOM (Weight)
Every 2 minutes for 10 rounds: 1 power clean and push jerk + 1 squat clean and split jerk, climbing. Use the same weight for both lifts.
Snatch Balance (3×2@75, 1×2@80, 1×2@85)
% based on 1rm snatch
Partner WOD
WOD (Time)
Buy in:
10 rounds
100 m run – one partner
other partner holds DL 225/155
(5 rounds each)
Into:
Stop sign run
60 BJ
60 synchro DB hang snatch
400 m partner run
40 BJ
40 synchro DB hang snatch
200 m partner run
20 BJ
20 synchro DB hang snatch
CrossFit Toledo – CrossFit
Technique Work
Extended barbell warmup, and build in the snatch to heaviest anticipated barbell for the WOD.
CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
Accessory work
WOD (Checkmark)
Partition as needed, for quality:
40 GHD hip extensions
40 strict dips
8 down and back overhead KB carry
|8 BMU|
CrossFit Toledo – CrossFit
Gymnastics
WOD (Checkmark)
8 minutes on the clock
Upside down progression: wall walks, HS hold, HSPU, or HS walking
Conditioning
Time Cap 22 (Time)
1 mile bike
20 T2B or T2R
40 push press 45/35
60 barbell 20 inch step ups
40 pushpress
20 T2B or T2R
1 mile bike
at the 4,8,and 12:00
50 DUs
CrossFit Toledo – CrossFit
Warm up WOD (Time)
99 Wallballs for Time, 20/14
Strength/Skill
Paused overhead squat (Build to a challenging load with a 5 second pause in the bottom)
Cool Down
Pick your pace (Time)
3K/2500 m row
At the 500, 1K, 1500, 2K, and 2500 ( men):
12 hand release or HS push-ups
CrossFit Toledo – CrossFit
Weightlifting
Push Jerk (6×2 climbing )
Accessory work
5 rounds on the 4:00 (5 Rounds for time)
20/16/12 calories
21 RKBS 53/35
12 pull-ups
Score working time
CrossFit Toledo – CrossFit
Powerlifting
Deadlift (6×3 on the 2:00, climbing from 40% )
Conditioning
Time Cap 15 (Time)
12-10-8-6-4-2
power clean 115/85
pistols
150m run after each round
CrossFit Toledo – CrossFit
CFT Barbell Class
Snatch (1×3@60, 1×2@65, 1×1@70, 1×3@65, 1×2@70, 1×1@75, 1×2@70, 1×1@80, 1×1@85)
Paused Front Squat (2×3 @ 75%
2×2 @ 80%
1×2 @ 85%)
Pause 2 seconds in bottom