CrossFit Toledo – CrossFit
Weightlifting
EMOM X 5: 30 DU, then 4 PC at 55%
E: 90 X 5: 30 DU, then 3 PC at 70%
Power Clean (E2O2M x 5, 30 DU, then 2 @ 80%)
WOD
Metcon (Time)
SUNDAY CHIPPER
100 calorie row
80 Donkey Kicks
60 wallballs 20/14
40 HPC 95/65
20 Front rack walking lunges 95/65
Time Cap: 20 minutes
CFT Update
Come cheer on the CFT intramural volleyball team at 4 PM at Jed‘s on Holland Sylvania!
CrossFit Toledo – CrossFit
WOD
Metcon (2 Rounds for reps)
Amrap 7
7 HPC 95/65
7 BF Burpees
7 S2OH
7 lateral Burpees
Rest 3 minutes
Amrap 5
5 C&J 75/55
5 HR push-ups
Extra Credit
CLUSTER (Technique practice, build as form allows)
Squat Clean + Thruster
CrossFit Toledo – CrossFit
Skill work
Five minutes of double under practice/skill work/instruction
Strength
Back Squat (4×4 across 80%)
WOD
Metcon (Calories)
You have 15 minutes on the clock, with a 3o-sec beep (timer 3) to complete the following:
250 double unders
100 sit ups
3×30-sec ass bike sprint
The DUs and sit-ups May be done in any order or repetition scheme, they just need to be completed by the 15 minute. You may do your three bike sprints at any time during the workout. The only score is calories. Go hard.
CrossFit Toledo – CrossFit
Conditioning
Metcon (Time)
5 rounds for time
Time cap 30
Run to the stop sign and back
21/15 cal row Or bike
9 burpee box jumps 24/20
Looking to complete the run in 3:00 – 3:30 and complete each round in 5- 5:30. Scale as needed.
CrossFit Toledo – CrossFit
CFT Update
Saturday class will be at Earnest Brew Works at 11 AM
For our first seasonal barbells & brews!
Skill work
EMOM X 10
20 sec alternating pistol or progression
WOD
Metcon (AMRAP – Rounds)
EMOM X 16
MIN 1: 7 HPC
MIN 2: 7 S2OH
Choose a light weight that you can cycle quickly.
The goal is to complete all 16 rounds unbroken.
Record load used to comments.
CrossFit Toledo – CrossFit
Strength
Bench Press (2×3 at 98% of 3RM)
Or a few pounds more than last week
We will test a new 3RM next time
Conditioning
WOD: Metcon (Time)
Time cap 22
For time:
800 m run
10 rounds of Cindy
800 m run
Cindy = 5 pull-ups, 10 push-ups, 15 air squats
R X + wear a vest
CrossFit Toledo – CrossFit
WOD
Metcon (Time)
150m partner run
100 calories bike or row
150m partner run
100 burpees
150m partner run
100 box jumps
150m run
100 alternating goblet squats 53/35
150m run
100 double unders
Extra Credit
Weightlifting
Barbell complex: Pull + snatch + OHS
CrossFit Toledo – CrossFit
WOD
0:00: Metcon (2 Rounds for reps)
Amrap 3
Run 400 m, with remaining time:
Toes to bar
Rest 3 minutes
Amrap 3
Row 500 m , with remaining time:
Lateral Burpee‘s over the erg
Score T 2B and Burpees
Rest until 14:00
14:00: 400m Run (Time)
Max Effort 400m Run
Rest until 21:00
21:00: 500m Row (Time)
Max Effort 500m Row
Extra Credit
For completion, in any order using any appropriate loading.
150 m heavy farmer Carry
500 m yoke carry with a buddy (Switch whenever)
50 ring, bar, or box dips
10 rope climbs
CrossFit Toledo – CrossFit
Conditioning
To begin by 20 after…
With a continuous running clock
A: Metcon (AMRAP – Reps)
AMRAP 7
20 walking lunges
20 Alt. DB snatch 50/35
20 Ab mat situps
rest until 10:00
B: Metcon (AMRAP – Reps)
AMRAP 7
15 Deadlifts 225/155
15 Box jumps 24/20
15 HSPU
rest until 20:00
C: Metcon (AMRAP – Reps)
AMRAP 7
10 DB OHS 50/35 (switch whenever)
10 DB box step ups (switch whenever)
CrossFit Toledo – CrossFit
Strength
Bench Press (3×3 at 96% 3RM)
WOD
Metcon (AMRAP – Reps)
AMRAP 15: Athlete must change their own weight
Buy in:800m run
27 Thrusters 45/35
27 Pullups
21 Thrusters 75/55
21 Pullups
15 Thusters 95/65
15 Pullups
With remaining time:
9 Thrusters 115/80
9 pullups