CrossFit Toledo – CrossFit
CFT Barbell Class
Snatch + Hang Snatch (2(1+2)@70% 1 RM Snatch, 2(1+2)@75, 2(1+1)@80)
Squat snatch plus hang snatch from above knee
Clean Pull + Clean + Jerk (2(2+2+2) @65% 1RM C&J, 2(1+2+1) @ 70, 1+1+1 @ 75 )
Back Squat (3×2 @ 75, 2×2 @ 80-85)
CrossFit Toledo – CrossFit
Technique Work
Weightlifting
A: Power Snatch
8×2 across at 70% on the 1:30
Strength
B: Back Squat (3×5 climbing from 65%)
C: Back Squat (2×5 at 90% of B)
Cool Down
WOD (Checkmark)
10 minute conversational bike
CrossFit Toledo – CrossFit
Wod
6 rounds (Time)
3 wall walks
12 KB SDHP
15 box jump over 24/20 (step down)
30 DUs
MOBILITY
Range of motion (Time)
Spend 10 minutes productively on your personal body. Do this every day.
Extra Credit
1 Minute MAX Double Unders (AMRAP – Reps)
To begin within 2 minutes of completing your daily workout. Accumulate as many double unders as possible in one minute, or practice double unders for the minute.
CrossFit Toledo – CrossFit
A: Deadlift (3×5 climbing )
B: Deadlift (2×5 at 90% of A)
Conditioning
CFT Barbell Class
Snatch + Hang Snatch (2(1+2)@70 of 1RM snatch
2(1+2)@75
2(1+1)@80)
Squat snatch plus hang snatch from above knee
Clean Pull + Clean + Jerk
2(2+2+2)@65% 1RM C&J
2(1+2+1)@70
1+1+1@75
Back Squat (3×2@75
2×2@80-85)
AMRAP 12 (AMRAP – Rounds and Reps)
6 PC 95/65
4 FR reverse lunge
10 lateral burpees
20 lateral bar hops
CrossFit Toledo – CrossFit
Strength
Push Press (5×4 climbing )
Conditioning
Staggered start on the 5:00 for larger classes
WOD (Time)
1.5/1.2 mile bike
then 4 rounds
20 wall balls 20/14
20 box jumps 24/20
CrossFit Toledo – CrossFit
CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps)
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.
CrossFit Games Open 23.2B (All Divisions/Ages)
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
To learn more about CrossFit Games Open 23.2B (All Divisions/Ages) click here
CrossFit Toledo – CrossFit
Skill work
CrossFit Toledo – CrossFit
Gymnastics
Kip (Checkmark)
10 minutes of practice to work on a more efficient Kip swing in any exercise.
pull ups/toes to bar/muscle ups/BMU/legless ropeclimbs
Wod
Cap 14 (Time)
1200/1000 m row.
50 0HS. 75/55
25 burpee pull-ups
|25 hspu|
CrossFit Toledo – CrossFit
CFT Barbell Class
Drop Snatch + OHS (2(2+3) @55% of 1RM snatch
2(2+2) @60%
2(1+2) @65)
Power Clean (15 min to work up to daily 1RM)
Split Jerk (3×2@80 of 1RM Jerk, 2×2@85, 2×1@90)
CrossFit Toledo – CrossFit
Weghtlifting
Barbell Complex: C + 3 FS (5 sets, climbing)
Conditioning
Amrap 12 (AMRAP – Reps)
Eighty double unders
Forty a K B S fifty three / thirty five
Forty situps
60 double unders.
30 AKBS
30 situps
40 double unders
20 AKBS
20 situps
20 double unders
10 AKBS
10 sit ups