CrossFit Toledo – CrossFit
Weightlifting
Hang Snatch (5×4 climbing )
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
21 Wallballs 20/14
15 box jumps 24/20
9 pull-ups
CrossFit Toledo – CrossFit
Gymnastics
10 minute skills Practice
Strength
A: Bench Press (On the 2:00 x 5 , do 5 reps at 70%)
This is a Deload not a PR week
B: Thruster (3RM)
Extra Credit
Skill work
Double-Unders (250 Reps)
CrossFit Toledo – CrossFit
Skill work
Conditioning
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 24
400 m run (40 reps)
20 Alt. DB snatch 50/35
15 0HS 95/65
10 toes to bar or toes to rings
CrossFit Toledo – CrossFit
Weightlifting
Push Press (6×3 climbing)
WOD
Metcon (Time)
Time cap 18
27-21-15 -9
Lateral bar hops
Deadlift 185/125
Calorie bike or row
CrossFit Toledo – CrossFit
WOD
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
55+ RX = 65/45
Extra Credit
Back Squat (20 reps at 60% +(5-10))
CrossFit Toledo – CrossFit
Technique Work
Split Jerk (Bracing and footwork focus)
WOD
Adderall (3 Rounds for reps)
AMRAP 10:
1 Mile Run
Max Clean and Jerks (135/95)
Rest 3 Minutes
AMRAP 7:
800 Meter Run
Max Power Snatches (115/85)
Rest 3 Minutes
AMRAP 4:
400 Meter Run
Max Thrusters (95/65)
CrossFit Toledo – CrossFit
Strength
Bench Press (5×5 across ~80%)
Front Squat (5×3 climbing )
Extra Credit
8 minutes of:
10 sec bike sprint
50 sec easy spin
CrossFit Toledo – CrossFit
Join us Saturday at 11 @ EBW
Barbells and Brews
Gymnastics
EMOM x 10
A strict bar or ring dips
B strict pull-ups
Load or band as needed, up to 20 seconds of work
Conditioning
Metcon (Time)
Time cap 18
50-40-30-20-10
Double unders (2: 1)
Ab mat sit ups
RKBS 53/35
CrossFit Toledo – CrossFit
Conditioning
A: Metcon (AMRAP – Reps)
AMRAP 10
60/50 cal bike
50 pull-ups
40 wallballs 20/14
30 power snatch 75/55
AMRAP Burpees with remaining time
Rest five minutes
B: Metcon (AMRAP – Reps)
AMRAP 10
20 Burpees
30 power snatch
40 wall balls
Calorie bike with remaining time
Extra Credit
Sumo Deadlift (4×5 cLimbig)
CrossFit Toledo – CrossFit
Weightlifting
EMOM X 12
1-6: Clean Complex (60% of C & J across)
3 Power Clean + 3 Front Squat + 3 Jerks
7-12: Clean and Jerk (Climbing)
Conditioning
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
Adderall (3 Rounds for reps)
AMRAP 10:
1 Mile Run
Max Clean and Jerks (135/95)
Rest 3 Minutes
AMRAP 7:
800 Meter Run
Max Power Snatches (115/85)
Rest 3 Minutes
AMRAP 4:
400 Meter Run
Max Thrusters (95/65)