CrossFit Toledo – CrossFit
Strength/Skill
Overhead Squat (7×2 climbing)
WOD
Metcon (Time)
20-15-10-5
Cal bike or row
PS + HSS 75/55
Extra Credit
3 miles
Goal is completion
Time is secondary
Training Run (Distance)
Record mileage
CrossFit Toledo – CrossFit
Weightlifting
EMOM X 10 Climbing
1-5: 3 power cleans
6-10: Power Clean (Heavy single)
Conditioning
Metcon (Time)
Stop sign run or 50/40 cal bike
5 rounds
10 HPC 100/70
10 H.R. push ups
400m run or 40/32 bike
4 rounds
10 Thrusters
10 Pull-ups
Time cap 20
CrossFit Toledo – CrossFit
Extra Credit
The GC half training program begins today. Running will be programmed 3 times per week with the long run on Sunday
Shoot for 4 miles today. Finishing the miles is the goal…time is secondary.
Training Run (Distance)
Record mileAge
WOD
Metcon (Time)
4 rft
400m run
10 clean and jerk
Cj weight increases each rd
Strength
Back Squat (3×3 across 85-90% one rm )
CrossFit Toledo – CrossFit
Metcon (Time)
2 RFT
800 m RuN or 2x500m relay row*
(if rowing. Non working partner
must complete 24 burpees)
60 AKBS
40 Synchro Situps
20 Curtis Ps 75/55
Curtis P
PC + Lunge(R) + Lunge(L) + S2O
CFT Update
Join us at 11am during open gym for split jerk technique with Jason
CrossFit Toledo – CrossFit
Gymnastics
EMOM X 10
skills practice
Conditioning
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Extra Credit
GC Half Training Run
To be completed any time during the day.
Go slow and just get ‘ER DONE.
Shoot for 3 miles
Training Run (Distance)
Record mileAge
CrossFit Toledo – CrossFit
Strength
Romanian Deadlift (4×5 climbing)
WOD
Metcon (Time)
20-15-10-5
Cal bike or row
PC+HSC 95/65
CrossFit Toledo – CrossFit
Barbell Cycling
Empty barbell power snatch technique
Lightweight cycling efficiency
Conditioning
Metcon (3 Rounds for reps)
AMRAP 4
10 PS 75/55
20 Wallballs 20/14
30 DU or lat bar hops
Rest 4 min
AMRAP 4
8 PS 95/65
20 wb
30 DUs or hops
Rest 4
AMRAP 4
6 PS 115/80
20 WB
30 DUs or hops
Extra Credit
E.C.: Metcon (AMRAP – Reps)
Rest 4
AMRAP 4
4 PS 135/95
30 DUs or hops
Note: no more Wallballs in bonus round
CrossFit Toledo – CrossFit
Skill/Strength
Good Mornings (3×8 light/moderate)
Conditioning
Metcon (AMRAP – Reps)
AMRAP 21
Buy in
1.3/1 mile bike
12 rounds of Cindy *️⃣
With remaining time SCORE:
20 Alt DB Snatch 50/35
10 Burpee box jumps 24/20
*️⃣ Cindy = 5 pull-ups, 10 push ups
15 Air Squats
CrossFit Toledo – CrossFit
Strength
A: Shoulder Press (4 RM in 7 min)
B: Shoulder Press (4X4 @ 90% of A)
Bodybuilding
Conditioning
WOD: Metcon (AMRAP – Reps)
AMRAP 7
1-2-3-4-5-
Double DB hang C&J
2-4-6-8-10
GHD or T2B
Db weight is athlete choice
Extra Credit
Ash: Metcon (Time)
33 cal erg sprint for Ashleigh’s birthday
CrossFit Toledo – CrossFit
Squat
Back Squat (4×4 across at 75-80% 1RM)
Conditioning
Metcon (Time)
On the 5:00 for 4 rounds.
21/18 cal row or 18/14 cal bike
10 devil press
10 box stepovers with both dB
Athlete chooses dB weight. Score is slowest round