CrossFit Toledo – CrossFit
Weightlifting
EMOM x12, building throughout
1-6: Snatch Balance (Doubles )
7-12: Snatch Grip Deadlift (Triples )
WOD
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
CrossFit Toledo – CrossFit
Strength
Metcon (Weight)
EMOM X10
7 BS + 3 BTN S2OH
Use the same Weight for all 10
Conditioning
Metcon (Time)
4 RFT
Run 400m
12 PC 135/95
12 lat burpees
RX+ 5 MU or BMU to finish each round
CrossFit Toledo – CrossFit
Conditioning
Metcon (AMRAP – Reps)
AMRAP 2 REST 2
Coach will Assign starting station, and you will hit all four twice. This workout is 30 minutes with 16 of work.
A: Cal Row and Wallballs
B: Wallballs and rowing (partners trade places)
C: Seated DB press (nonworking partner holds plank, switch whenever)
D: Alt. Burpee box jump 20″
CrossFit Toledo – CrossFit
Weightlifting
EMOM X 15
LOOKING TO BUILD FOR FIRST 10 MIN
1-5: 3 pc + FS
6-10: 2 Cleans
11-15: Clean (Single 80-85%)
WOD
Metcon (AMRAP – Reps)
AMRAP 9
2 HPC 135/95
2 S2OH
2 OH lunge
24 DU or lateral bar hops
CrossFit Toledo – CrossFit
Strength
Snatch Grip Deadlift (5×4 climbing)
WOD
Metcon (Calories)
AMRAP 12
BUY IN 5 Rounds
10 HR Push ups
11 DL 185/125
12 BJ 24/20
(If not complete by 10:00 MOVE ON)
With remaining time:
Cal bike or row
CrossFit Toledo – CrossFit
Strength
Bench Press (10@50%, 10@60%, 10@70%, 10@??)
WOD
Metcon (2 Rounds for reps)
AMRAP 7
2-4-6-8…ASCENDING
RKBS 53/35
Alt. DB Snatch 50/35
C2B or Strict Pullups
Rest 3 minutes
AMRAP 7
10 DB Hang C&J (5 each)
10 KB SDHP
10 Burpees
CrossFit Toledo – CrossFit
Strength
Back Squat (8 min to find daily 3RM)
WOD
Metcon (Time)
Time cap 16
100 thrusters 100/65
At the 2, 4, 6,8 & 10:00 min
10/8 cal row (preferred) or bike
BB weight should be somethimg the athlete could do 15+ reps while fresh
Extra Credit
GC half speed work
6x400m run on the 4:00
Keep the first one easy, and aim to reduce time by 3 seconds per repeat
CrossFit Toledo – CrossFit
Gymnastics
EMOM x10 skills development
A. 5-8 strict HSPU or progression
B. other gymnastics skill
WOD
Time Cap 15
Metcon (Time)
30 muscle snatch 75/55
30 ab Mat sit ups
90 DU
20 power snatch 95/65
20 t2b
60 DU
10 squat snatch 115/80
10 GHD sit ups
30 DU
CrossFit Toledo – CrossFit
Conditioning
Metcon (Time)
5 RFT
Time Cap: 30 minutes
24 pull-ups
24 S2OH 135/95
12 synchro back squats
30 cal bike or 36 cal row
CrossFit Toledo – CrossFit
Bodybuilding
Accessory work
EMOM X 16 (4 rds)
Min1: 15 Glute Ham Raise
Min2: 16 (8 each) Bulg. Split squats
Min3: 18 (9 each) Bicep curls
Min4: 10 Dips
WOD
Metcon (3 Rounds for reps)
AMRAP 3
21 DL 135/95
21 Hand release pushups
Rest 1 minute
AMRAP 3
15 DL 185/125
15 ring or bar dips |rx+ MU to high bar or rings first|
Rest 1 minute
AMRAP 3
9 DL 225/155
9 HSPU