CrossFit Toledo – CrossFit
Strength
Sumo Deadlift (4-4-4-4-4)
Conditioning
4RFT: Metcon (Time)
400m Run
40 DUs
20 Deadlifts 185/125
Extra Credit
Shoulder Press (20 reps)
CrossFit Toledo – CrossFit
Weightlifting
Hang Power Snatch (4-4-4-4-4)
Conditioning
Metcon (2 Rounds for reps)
AMRAP 6
30-20-10:
Cal bike
Toes 2 Rings
Rest 2 minutes
AMRAP 6
15-10-5
LATERAL BURPEES
OHS 135|95/65
CrossFit Toledo – CrossFit
Metcon (Time)
1000 m row or 2 mile bike (one athlete working at a time)
90 synchronized sit ups
80 deadlift 135 | 95/65 (Non-working partner holds DL lockout)
70 box jumps 30|24/20
60 synchronized sit ups
50 Lateral burpees
400 m partner run
30 synchronized sit ups
20 HPC (Non-working partner holds front rack)
10 S20H (non-working partner holds OH lockout)
CrossFit Toledo – CrossFit
Strength
Push Press (New 3 RM)
WOD
Metcon (AMRAP – Rounds and Reps)
Amrap 14
25 foot OH DB lunge (L) 50/35 (5 reps)
25 foot OH lunge (R)
25 DU
25 DB box step ups 24/20
25 DU
CrossFit Toledo – CrossFit
Technique Work
Rope climbing technique, practice
Conditioning
A: 4K run (Time)
Directly into…
B: Metcon (Time)
10 rope climbs
Record total running clock time for part B
CrossFit Toledo – CrossFit
Conditioning
Metcon (Time)
8 RFT – Time cap 14
9 WALLBALLS 20/14
7 HR PUSHUPS
5 PULL-UPS
Extra Credit
3×10 GHD sit ups
3X10 GHD hip extensions
Shoulder Press (20 reps, one set, one attempt)
No extended pauses, keep the core
tight and the movement strict
CrossFit Toledo – CrossFit
Strength
Beginning a new deadlift cycle that will be based on the 5 RM established today
Deadlift (5×5 climbing)
Conditioning
Metcon (3 Rounds for calories)
AMRAP 3
16 Odd object thrusters
12 lateral Burpees over erg
Row for cal with remaining time
Rest 3 minutes
X 3 rounds
Choose any object you like, but it should be something you can do unbroken. Record object/weight in comments. For bigger classes, share a rower with one athlete beginning at 3:00, or you may bike (Still RX) and burpee over a barbell.
CrossFit Toledo – CrossFit
Technique Work
Lightweight kettlebell clean & jerk practice
Squat
EMOM X 10, Climbing in weight
Minute 1, 10 second pause, minute 2, 9 second pause, minute 3, 8 second pause…
Minute 10, 1 sec pause
Paused Front Squat (EMOM X 10, increasing load, decreasing pause)
WOD
Metcon (Time)
4 RFT Time cap 16
150 m unbalanced farmer carry 70 & 53 / 53 & 35
12 KB SDHP 70/53
9 (each arm) KB C & J 53/35
➡️ 5 burpees anytime a bell is dropped, 10 if dropped on blacktop or concrete
CrossFit Toledo – CrossFit
CFT Update
Join us Monday at 10 AM for Murph
BBQ to follow
Details ➡️ https://www.facebook.com/events/428352097978795/?ti=ia
Conditioning
Metcon (Time)
TIMECAP 15
100 Dubs, 40 sit ups, 10 toes to bar
80 Dubs, 30 sit ups, 10 toes to bar
60 Dubs, 20 sit ups, 10 toes to bar
40 Dubs, 10 sit ups, 10 toes to bar
20 Dubs 10 toes to bar
Weightlifting
Barbell complex: Pull + HPS + 2 HSS (Focus on form)
CrossFit Toledo – CrossFit
Strength
Bench Press (3RM)
WOD
Metcon (Time)
WOD:
14 -12-10-8-6-4-2
Deadlift 185/125
Box jumps 24/20