CrossFit Toledo – CrossFit
Strength
Bench Press (5EM)
Bench Press (And then find a new 3RM)
WOD
Metcon (Time)
4 rounds, on the 5:00 (record slowest)
400 m run
2 rounds of Cindy
RX + #20 Vest
Memorial day Murph… Will you be ready?
CrossFit Toledo – CrossFit
Conditioning
Metcon (3 Rounds for reps)
AMRAP 4
400 m partner run
T2B with remaining time
Rest 1 minute
AMRAP 4
40 cal bike relay
BBJO 24/20 with remaining time
Rest 1 minute
AMRAP 8
200 double unders
100 synchronized sit ups
135/95 Clusters with remaining time
CrossFit Toledo – CrossFit
WOD
10 minutes at each station,
with 3 judged attempts.
Let coach know when you are ready.
The Other Total (Total Weight)
Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)
Clean (1RM)
Bench Press (1m)
Overhead Squat (1max)
CrossFit Toledo – CrossFit
Metcon (AMRAP – Reps)
Time 11
2K row
With remaining time, HSPU
Metcon (AMRAP – Rounds and Reps)
Amrap 9
9 front squat 135/95
7 bar facing Burpees
5 shoulder to overhead
CrossFit Toledo – CrossFit
Conditioning
Free T-shirt to anyone who beats her, as RX‘ d
.https://youtu.be/mtvtPpxOOg8
Fight club (3 Rounds for reps)
3 Rounds, For Total Reps:
1 Minute Thrusters (95/65)
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs (24/20)
1 Minute Pull-ups
1 Minute Assault Bike Calories
1 Minute Rest
CrossFit Toledo – CrossFit
Squat
Paused Front Squat (4RM, pause first repetition for a FULL 3 seconds)
WOD
Metcon (Time)
9 RFT
8 x 50’ shuttle sprint
1 rope climb or 5 pull-ups
———————
RX+ legless rope climb
CrossFit Toledo – CrossFit
Technique Work
After general warm-up, 10 minutes of empty barbell technique primer.
Focus on bar–body contact, and proper rhythm and timing.
Extend fully, and move the feet.
Weightlifting
EMOM X 12, 6 power, 6 full
Power Snatch (EMOM X 6 climbing)
Snatch (EMOM X 6 climbing)
WOD
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Ladies may use #55 as RX
CrossFit Toledo – CrossFit
WOD
Coach’s choice: For bigger classes, either run 2 heats
And have non-working partner count repetitions, o r
staggered start on the 2:00.
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
This is an old-school benchmark before separate standards for men and women were written. Ladies may use #55 and a #14 wallball as RX
Extra Credit
Strength
If you benched last Thursday, use 93% of 5RM
Otherwise, use 90% of 5RM.
Newer athletes: build to a 5RM and record 1X 5
Bench Press (3X5 across at 93% of 5RM)
CrossFit Toledo – CrossFit
Strength
Overhead Squat (Build to a challenging 2X 2)
Bench Press (4X5 across at 90% of 5 RM)
Gymnastics
EMOM X 10 skills practice
Extra Credit
Metcon (Time)
3 RFT
21 GHD sit ups
150 m run
9 sandbag/Stone ground to shoulder
CrossFit Toledo – CrossFit
Conditioning
Staggered start on the 5:00
Metcon (Time)
1 mile bike
10 X 50’ single arm farmer carry (53/35)?♀️
100 double unders
1000 m row
Rest 4 minutes
Repeat.
Record total clock running time for both rounds, including the rest.
?♀️ Switch whenever you need. Stay balanced.