CrossFit Toledo – CrossFit
Workout Of the Week
CrossFit Games Open 16.2 (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
CrossFit Toledo – CrossFit
Warm-up
2:1 singles, time cap 10
Scale: 40-30-20-10
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Strength
Bench Press (5X3 across at 83%)
Extra Credit
5 rounds
30 second bike Sprint
90 seconds recovery easy spin
CrossFit Toledo – CrossFit
Squat
Overhead Squat (On the 2:30 5X 3 climbing)
WOD
Metcon (3 Rounds for reps)
AMRAP 4
15 thrusters 75/55
30 RKBS 53/35
Rest 2 minutes
AMRAP 4
12 thrusters 95/65
24 RKBS
Rest 2 minutes
AMRAP 4
9 thrusters 115/80
18 RKBS
CrossFit Toledo – CrossFit
Weightlifting
Barbell complex: PC + 2 S2OH (Build as form allows)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRSP 9
1 PC 115/80, 1 S2OH, 2 T2B
2 PC, 2 S2OH, 4 T2B
3 PC, 3 S2OH, 6 T2B
4,4, 8… continuing to ascend each round
CrossFit Toledo – CrossFit
Strength
Sumo Deadlift (6×4 climbing )
Gymnastics
Independent skills practice
Conditioning
Metcon (Calories)
Amrap 10
Calorie bike
On the 2:00, 4, 6, 8
8 BBJO 30/24
CrossFit Toledo – CrossFit
WOD
Metcon (AMRAP – Rounds and Reps)
Saturday morning partner workout is…
For time:
19 rounds
19 Wallballs
19 Cal bike
Jk
AMRAP 22
11 C&J 155 | 105/75
22 T2B
33 Cal bike
66 DUs
33 Deadlifts
22 HSPU
11 Ring Dips
CrossFit Toledo – CrossFit
Workout Of the Week
We will run 2 heats. Partner up! You will be counting repetitions while your partner works out, and judging range of motion standards.
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
CrossFit Toledo – CrossFit
Squat
Back Squat (4RM)
Back Squat (2RM)
WOD
Metcon (AMRAP – Rounds)
4 rounds
Minute 1: 16 walking lunges 35s / 25s
Minute 2: 12 hang clean & jerks 35s / 25s
Minute 3: 10/8 cal bike or row
Minute 4: 40 double unders
Scoring note:This workout last 16 minutes-the max score is 16. The goal is to complete the work each minute.
CrossFit Toledo – CrossFit
Strength
Push Press (8-8-8)
WOD
Metcon (AMRAP – Reps)
AMRAP 14
55 cal Bike/Row
55 box jumps 24/20
55 toes to bar
55 S20H 95/65
RX + please do HSPU instead of S20H
CFT Update
Join us Thursday night! Pizza Will arrive around 7:30 PM. The CrossFit open announcement is at 8 PM, Tyson and Brandon to follow.
CrossFit Toledo – CrossFit
WOD
Death by Deadlift (AMRAP – Rounds and Reps)
225lbs/155lbs. Maintain good form or coaches WILL stop you.
Extra Credit
Not for time:
130 ab mat sit ups