CrossFit Toledo – CrossFit
Strength
Thruster (Daily 2Rm)
Conditioning
Metcon (Time)
3 Rounds:
400 Meter Run
21/15 Calorie Assault Bike
3 Rounds of “Bergeron Beep Test”
1 Round of “Bergeron Beep Test”:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
Athletes may row 27/21 cal row only if all bikes are taken
CrossFit Toledo – CrossFit
WOD
Metcon (Time)
Staggered start as needed
2 mile cumulative bike (both working)
50 Alt burpee
100 cum. Cal row
50 synchro sit up
10 (5 each)
50’ sandbag carry
5 sandbag squats + over the wall
50 Synchro Sit-ups
CrossFit Toledo – CrossFit
Weightlifting
A: Power Clean (Heavy Daily Single)
B: 3 Position Power Clean (Below knee, above knee, mid thigh)
EMOM X 10
Use 80% of A
WOD
Metcon (Time)
(time cap 16)
Happy birthday Charlie
41 reps each of:
S2OH 125/85
Pull-ups
Ring dips |high rings|
Toes to rings or bar
^ partition any way
CrossFit Toledo – CrossFit
Power Lifting Total (Total Weight)
Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)
Back Squat
Bench Press
Deadlift
CrossFit Toledo – CrossFit
Weightlifting
Snatch Complex (Practice)
2 Snatch Pulls + Snatch + 2 OH squat
WOD
Metcon (AMRAP – Reps)
AMRAP 8
50 deadlift 115/75
9 lateral burpee
30 HPC
7 LAT BURPEE
20 S2OH
5 Lat burpee
Thrusters with any remaining time
Rest 4 minutes
Metcon (AMRAP – Reps)
AMRAP 6
1 PS 95/65, 1 pull-ups, 10 lateral bar hops
2 ps 2 pull-ups 10 bar hops
3 3 10 etc
Rest 2 min
Metcon (AMRAP – Reps)
AMRAP 2
Ohs
CrossFit Toledo – CrossFit
Skill work
Gymnastics
EMOM 10 minutes
Conditioning
Metcon (AMRAP – Reps)
One minute work 15 seconds rest
Row
Wallball
Row
T2b
Row
Burpee
Row
T2b
Row
Wb
Row
Score reps of wb, t2b and burpee
Metcon (Distance)
Score meters rowed across all 6 intervals
CrossFit Toledo – CrossFit
Squat
A: Back Squat (Daily 5RM)
B: Back Squat (4×5 across at 85% of A)
Conditioning
Metcon (AMRAP – Rounds)
5 rounds on the 3:00
20/15 cal bike or 24/18 row
12 HR pushups or 8 HSPU
4 Squat cleans 165/115
Rest until next interval
The goal is to complete each of the 5 rounds within the working window. Score completed rounds (max 5).
CrossFit Toledo – CrossFit
Strength
Back Rack Lunge ( 4×6 climbing)
WOD
Metcon (Time)
20-16-12-8-4
Alt DB snatch 50/35
DB box step up 24/20
CrossFit Toledo – CrossFit
Weightlifting
Barbell complex: 2 pulls + HSC (Build as form allows)
Clean pull + clean pull + hang Squat clean
Strength
Bench Press (Build to a heavy 2×2)
Bodybuilding
Bicep curls 12-12-10-10 each arm
BB hip thrust 12-10-10
DB front raise 10-10-10
CrossFit Toledo – CrossFit
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 22
10 goblet squats 53/35
20/15 cal row or 15/12 bike
10 T2B
30 RKBS