CrossFit Toledo – CrossFit

Conditioning

WOD (4 Rounds for time)

27/21/15 calories

15 |hspu| hand release pushups

27 DL 135/95

rest until 5:00

27/21/15 calories

15 |hspu| HRPU

21 DL 185/125

rest until 10:00

27/21/15 cal

15 |hspu| HRPU

15 DL 225/155

rest until 15:00

27/21/15 cal

15|hspu| HRPU

9 DL 275/185

Extra Credit

WOD (Time)

Rest until 20:00

9 DL 315/215

15|hspu| HRPU

27/21/15 cals

Extra Credit

Rest until 25:00

Strict Pull ups (1 minute max reps )

CFT Barbell Class

Power Snatch (3×3 @ 70, 3×2 @ 75, 3×1 @ 80)

Pause at 1” off ground for first rep on all sets

Clean Pull + Hang Clean (2(1+2) @ 65, 2(1+1) @ 70, 2(1+1) @ 75+)

Clean pull to hold followed by hang squat clean

Push Jerk (5×2, climbing. Record top set. )

CrossFit Toledo – CrossFit

Strength

A: Push Press (3×3 climbing )

B: Push Press (3×3 at 90% of A)

Conditioning

10 RFT (Time)

21 DU

9 sit ups

5 HPC 100/70

3 S2OH

CrossFit Toledo – CrossFit


Strength

A: Back Squat (4×3 climbing)

B: Back Squat (4×3 across @ 90% of A)

Wod

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

CrossFit Toledo – CrossFit

CFT Barbell Class

Power Clean and Jerk (10 min EMOM, climbing as form allows. )

Power Clean + Split Jerk

Snatch Pull + dip snatch + snatch (3(2+2+2) @ 65%
2(2+1+1) @ 70%
1+1+1 @ 70%+)

Tall Clean + Tall Jerk (No Measure)

10(1+1) with an EMPTY BARBELL
Focus on pulling under the bar into a full front squat position and then reset and focus on pushing under the bar into the receiving position for the split jerk.

CrossFit Toledo – CrossFit


Weightlifting

Hang Power Snatch (EMOM X 12 At 75% across)

Wod

AMRAP 8 (AMRAP – Reps)

3-6-9-12… Ascending

OHS 95/65

30-30-30-30…

DUs or lat bar hops

Extra Credit

Toes (AMRAP – Reps)

Rest 2 minutes, until 10:00

1 min T2B or T2R

CrossFit Toledo – CrossFit


Conditioning

Time cap 18 (Time)

30/24/20 cals

30 thrusters |115| 75/55

30/24/20 cals

30 |C2B| pullups

30/24/20 cals

30 S2OH

30/24/20 cals

For Rx+, please use the heavier weight AND do C2B

Gymnastics

WOD (Checkmark)

10 minutes of skills practice

CrossFit Toledo – CrossFit


Strength

EMOM x10

1-5: Power Clean (Triples, climbing)

Rack it after set 5

6-10: Push Press (Triples, climbing)

Conditioning

For time: (Time)

9 clean & jerks 95/65

9 bar facing Burpees

15 CJ 115/85

15 BFB

21 CJ 135/95

21 BFB

Athlete responsible for own weight changes

CFT Barbell Class

We will also be doing the strength portion of today’s WOD as the first component of barbell class today.

Snatch Pull + dip snatch + snatch (3(2+2+2) @ 65%
2(2+1+1) @ 70%
1+1+1 @ 70%+)

Tall Clean + Tall Jerk (No Measure)

10(1+1) with an EMPTY BARBELL

Focus on pulling under the bar into the full squat position and reset. Then focus on pushing under the bar into the receiving position of the split jerk.

CrossFit Toledo – CrossFit


Strength

A: Back Squat (3X5 climbing)

B: Back Squat (3X5 across at 90% of A)

Conditioning

5 rds (AMRAP – Rounds)

5 rounds on the 4:00

36/30/24 cal or 400 m run

10. Lunges

8, Burpees to a target

CrossFit Toledo – CrossFit

CrossFit Games Open 23.3 RX (Ages 16-54) (Time)

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb

CrossFit Toledo – CrossFit


Conditioning

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