CrossFit Toledo – CrossFit
Strength/Skill
A: Push Jerk (Daily 3RM)
B: Push Jerk (3×3 across at 90% Of A)
Conditioning
Metcon (AMRAP – Reps)
AMRAP 12
2 S2O 95/65, 2 Box jump 24/20, 20 DUs (2:1)
4 S2O, 4 BJ, 20 DUs
6 S2O, 6 BJ, 20 DUs
8, 8,20…
Continue ascending by 2 on the barbell and box each round
CrossFit Toledo – CrossFit
Metcon (Time)
50 cal bike
100 pushups
200 dubs
100 t2b
50 cal bike
Non working partner holds sandbag in bear hug.
CrossFit Toledo – CrossFit
Join us at 6 PM
for the final throwdown
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.
Time cap: 20 min.
Crossfit Games Open 20.5 Masters (55+) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots 20/14 lb ball to 9 ft
Time cap: 20 min.
CrossFit Toledo – CrossFit
Strength
Shoulder Press (6×3 climbing)
Bodybuilding
DB Tricep kickbacks 12-10-8 each arm
Double DB upright row 12-10-8
Barbell hip thrust 12-10-8
Extra Credit
Paused Front Squat (6×3 climbing)
Pause first rep 5 sec, second for 3 sec, and no pause on third
CrossFit Toledo – CrossFit
Conditioning
A: Metcon (Time)
with a continuously running clock:
10 minutes to complete:
20/16 cal row
30 C2B pull ups
40 OHS 95/65
50’ OH DB lunge 50/35
Rest until 15:00
B: Metcon (Time)
50’ DB Oh lunge 50/35
40 OHS 115/80
30 BMU
20/16 Cal row
10 min cap
Record time To complete. Or if capped record 10:00 and reps completed in comments
CrossFit Toledo – CrossFit
Gymnastics
10 minute skills EMOM
Metcon (3 Rounds for calories)
Athlete will be Using 2 dumbbells
Athlete’s choice for weight
Score just the calories
AMRAP 3
9 S2OH
15 HPC
21 DL
30 DUs
Cal bike or row with remaining time
Rest 3 Min
AMRAP 3
30 G2OH
40 DUs
Cal with remaining time
Rest 3 min
AMRAP 3
30 Front rack reverse lunges
50 DUs
Cal with remaining time
CrossFit Toledo – CrossFit
Conditioning
Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes
Extra Credit
Back Squat (10 reps, 70% )
CrossFit Toledo – CrossFit
Staggered start on the 3:00
WOD
Metcon (Time)
24 Synchro GHD sit-ups
4x150m relay run
48 Floor presses 135/75
4×15 cal bike
72 pull-ups
4×15 cal row
96 Sit-ups
8×15 DUs
CrossFit Toledo – CrossFit
Join us Tonight at 7 PM
For the 20.4 throwdown!
Technique Work
barbell complex: 2 PC + 2 FS (EMOM X 8 climbing)
WOD
A: Metcon (Time)
Time cap 15
10 Devils press (athlete choice)
20/15 cal bike or row
8 Devil press, 16/12 cal
6 DP, 12/9 cal
4 DP, 8/6 cal
2 DP, 4/3 cal
With remaining Time, build to a heavy
B: Squat Clean (Heavy single)
Extra Credit
Pistols (Practice or Progression, 3 working sets)
CrossFit Toledo – CrossFit
Strength
A: Deadlift (Daily 3RM)
B: Deadlift (3×3 across at 90% of A)
C: Good Mornings (12-10-8-8 climbing)
Extra Credit
10 Sec Ass bike sprint
50 sec easy recovery spin
X 10 min
Extra Credit
10 minutes, working efficiently to complete as much as possible
(In any order)
Alt Bicep curls 12-10-8 (each arm)
Seated Double DB press 12-10-8
Push up to side plank (3 sec hold) 12-10-8
Single leg RDL 12-10-8 (total)
3×15 Glute ham raise