CrossFit Toledo – CrossFit
Conditioning
Metcon (4 Rounds for calories)
AMRAP 4
27 power snatch 75/55
27 T2B
Calorie bike/row with remaining time
Rest 4 minutes
AMRAP 4
21 power snatch 95/65
21 T2B
Calorie bike/row with remaining time
Rest 4 minutes
AMRAP 4
15 power snatch 115/80
15 T2B
Calorie bike/row with remaining time
Rest 4 minutes
AMRAP 4
9 power snatch 135/95
9 T2B
Calorie bike/row with remaining time
Extra Credit
High-Hang Snatch (Daily double)
CrossFit Toledo – CrossFit
Squat
Pause the first rep a FULL 3 seconds
Paused Front Squat (5×3 climbing )
Conditioning
Metcon (Time)
14-12-10-8-6-4-2
Thrusters 105/70
Burpees
CrossFit Toledo – CrossFit
Strength
Bench Press (5×3 across @ 90% of 3RM)
WOD
Time Cap:17
Add one second for each uncompleted rep. 400m run = 40 reps
Metcon (Time)
400 m run
4 clean & jerks 185/125
40 deadlifts 185/125
4 clean & jerks
40 lateral burpees
4 clean & jerks
400 m run
CrossFit Toledo – CrossFit
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 24
4×10 calorie sprint
20 G2OH 135|95/65
30 pull-ups
40 burpee box jumps 24/20
CrossFit Toledo – CrossFit
Weightlifting
Snatch Balance (Triples, building)
Conditioning
Eighteen Wheeler (AMRAP – Rounds and Reps)
Amrap 18
18/12 cal bike
15 Wallballs 20/14
12 DB snatch 50/35
9 Toes to bar
CrossFit Toledo – CrossFit
Weightlifting
Hang Clean (12 minutes to build to a heavy single)
Conditioning
Time cap 18
Metcon (Time)
25 burpees
50 sit up’s
75 overhead squats 45/35
100 double unders
75 air squats
50 sit ups
25 burpees
CrossFit Toledo – CrossFit
WOD
Metcon (3 Rounds for reps)
Three rounds for total reps
One minute goblet squats 53/35
Ome minute RKBS
One minute KB S20H (switch whenever)
One minute KB front rack lunge (switch whenever)
One minute KB SDHP
Rest one minute
Gymnastics
Skills EMOM x 10
Add: 20 seconds of pistols or progression
Ivan: 20 seconds of HSPU or progression
Extra Credit
Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
CrossFit Toledo – CrossFit
Strength
Deadlift (5-5-8-8)
Conditioning
Time cap 16
Metcon (Time)
4 RFT
12 DB Deadlifts 70s|50s/35s
9 DB HSC
6 DB S2OH
—————
5 burpees each time you break
and SET the DBs down
10 Burpee‘s each time you DROP the dumbbells
CrossFit Toledo – CrossFit
Metcon (Time)
Working simultaneously, accumulate:
2 mile bike
300 double unders
Once completed, with one athlete working at a time:
40 snatches 75/55
35 synchronized sit ups
30 clean and jerks 95/65
25 synchronized Burpees
20 squat clean thruster 115/80
15 synchronized front rack lunges
10 bar muscle ups or Burpee pull-ups
CrossFit Toledo – CrossFit
Conditioning
Metcon (AMRAP – Rounds and Reps)
1 Lateral burpee
1 Bear Complex 135/95
2 OHS
3 HR Push ups
5 Deadlifts
8 Lateral bar hops
13 Double unders
21 Min AMRAP