CrossFit Toledo – CrossFit
Weightlifting
Push Jerk (EMOM X 10 ; 2 reps, climbing)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
12/10 cal
8 Burpees
6 Sandbag/ODD OBJECT 20″ step ups
CrossFit Toledo – CrossFit
Strength
Back Squat (Heavy triple )
Conditioning
Metcon (Time)
Buy in:
50/40 cal bike directly into
10-9-8-7-6-5-4-3-2-1 lungester 75/55
2-4-6-8-10-12-14-16-18-20 AKBS 70/53
*1 lungester= front rack lunge right, lunge left, thruster. This was Lemons idea. You can blame her.
CrossFit Toledo – CrossFit
Conditioning
Metcon (2 Rounds for reps)
Amrap 10
50 partner rig balls
50 box jumps
(non working partner holds DL lockout 135/95)
12 synchro burpees
Rest 5 minutes
Amrap 10
40 partner rig balls
40 box jump overs
(nonworking holds front rack)
18 synchro burpees
CrossFit Toledo – CrossFit
WOD
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Extra Credit
Bodybuilding
2 rounds, not for time
9 BB hip thrusts
12 Bulgarian split squats (6 each)
15 GHD sit ups
18 GHD hip extensions
21s DB bicep curls 💪🏼
💪🏼 7 lower, 7 upper, 7 full range
CrossFit Toledo – CrossFit
Weightlifting
EMOM x12
Min 1: Hang Snatch (2 reps, climbing (full snatch) )
Gymnastics
Min 2: get upside down
HS hold | wall walk | HS walk | shoulder taps
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 13
6×50’ (3 x down and back) wb sprint 20/14
20 wallballs
20 alt DB snatch 50/35
Scoring note: 6×50’ = 30 reps ( 5 reps per 50 feet)
CrossFit Toledo – CrossFit
Strength
EMOM X 12
Climb in weight every 3rd minute if comfortable
Min1: Deadlift (6 reps)
Min2: Hang Power Clean (4 reps)
You may rack the barbell
Min3: Push Jerk (2 reps)
Conditioning
Metcon (Time)
3 RFT, time cap 15
30/24 cal row or 24/20 bike
20 pull ups
10 C&J 155/105
|RX +| please do 5 BMU after each round
CrossFit Toledo – CrossFit
Squat
EMOM X 12
Climb in weight
As form allows
Min1: Front Squat (3 reps)
Min2: Back Squat (6 reps)
Min3: Overhead Squat (1 rep)
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
30 du
20 KB snatch
10 KB lunge
35/25 snatch from the hang, switch whenever
Lunge from the hang or rack, switch whenever
For |RX+| lunge with KB overhead
CrossFit Toledo – CrossFit
Just move around
Warm-up
5 min easy bike or row
MOBILITY
10 minutes on biggest needs
Conditioning
Metcon (Time)
2 rounds for time:
20 cal bike or 400m run
30 DB step ups 50/35 & 24/20
20 cal bike or 400m run
30 DB hang clean and jerk
20 cal bike or 400m run
30 alt DB snatch
CrossFit Toledo – CrossFit
Conditioning
You will complete Four of the five workouts, in any order
5:00 work. 5:00 rest
A: Metcon (AMRAP – Reps)
Cal row
10 S2O 95/65
10 BF Burpee
Both athletes work at the same time. One athlete rows while the other works on barbell and burpees. You may switch whenever. Score the sum of all three.
B: Overhead Squat (5 min to find 2RM)
C: Metcon (AMRAP – Reps)
21 bj 24/20
15 dL 185/125
9 |HSPU| or hand release push ups
D: Bench Press (5 min to find 2RM)
E: Metcon (AMRAP – Reps)
10 cal bike
10 RKBS 70/53
20 Synchro lunge(bw)
CrossFit Toledo – CrossFit
CFT Update
There will be one class tomorrow at 11 AM
Strength
1 + 1/4 FRONT SQUAT (5X.3 climbing)
Push Press (5X3 climbing)
WOD
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#