CrossFit Toledo – CrossFit
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
CrossFit Toledo – CrossFit
WOD (4 Rounds for time)
4 rounds, on the 6:00
400 m run
15 DDB FR lunge
12 DDB deadlifts
9 DDB hang power cleans
6 DDB S20H
3 burpee pull ups
CrossFit Toledo – CrossFit
CFT Barbell Class
Snatch Pull + Floating Snatch (2(1+2) @ 70%
2(1+1) @ 75%
1+1 @ 80%)
Clean + BTK Clean + Jerk (Weight)
2(1+1+1) @ 65%
2(1+1+1) @ 75%
*Based off 1RM C&J
Clean Deadlift (@ 2″ deficit (standing on a pair of 25lb plates)
5×3)
CrossFit Toledo – CrossFit
Gymnastics
WOD (Checkmark)
8 minutes of practice or progression
* T2B
* muscle up
Conditioning
2 rounds (2 Rounds for reps)
1 minute row for calories
rest 1 minute
1 minute knee raise
rest 1 minute
1 minute barbell thruster 45/35
rest 1 minute
1 minute PC 115/85
rest 1 minute
1 minute C2B pull-ups or ring pull-ups
rest 1 minute
CrossFit Toledo – CrossFit
Strength
Bench Press (5X5 across ~75%)
Conditioning
Amrap, 15 (AMRAP – Rounds and Reps)
10 KBsnatch (L)
10 KBsnatch (R)
10 pull-ups
20/15/10 cal
CrossFit Toledo – CrossFit
Gymnastics
WOD (Checkmark)
Skills progression EMOM x 10
Wod
AMRAP 11 (AMRAP – Reps)
3 PC 185/125
17 lat bar hops
7 Burpee DL 185/125
13 sit ups
CFT Barbell Class
Snatch Balance (15 minutes to work up to a heavy double)
Clean + Front Squat (2(1+1) @ 75%
2(1+1) @ 80%
1+1 @ 85%)
Push Jerk (5×2 @ 75-80%)
CrossFit Toledo – CrossFit
Wod
Row (Distance)
10 minute row for distance.
Rest 3 minutes.
T2B (AMRAP – Reps)
Amrap 3
run 400 m, with remaining time…
AMRAP t2b,T2R or GHD situps
rest 3 minutes
Bike (Calories)
10 min bike for Cala
CrossFit Toledo – CrossFit
CrossFit Toledo – CrossFit
CFT Barbell Class
Snatch (3(1+1+1) @ 65 of 1RM snatch, 2(1+1+1)@70, 1+1+1@75+)
From high hang/power position, from above knee, from ground
Power Clean and Jerk (2(2+1)@70% of 1RM clean, 2(2+1) @75, 2(1+1)@75+)
Power Clean + Split Jerk
Succesory Work (Checkmark)
3 rounds for QUALITY movement:
-8 rear foot elevated DB split squats each leg
-6 single leg DB RDL
Partner WOD
WOD (AMRAP – Rounds and Reps)
Amrap 24:
24 deadlifts 225/155
12 synchro lateral burpees
24 cals
12 synchro pull ups
CrossFit Toledo – CrossFit
Wod
CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here
Technique Work
EMOM X 12
Clean and Jerk (1 rep OTM at 70% across)
This is Weightlifting, yes, please do a “full“ clean.
