CrossFit Toledo – CrossFit
Pick 2: 3-2-1…GO‼️ at :20 and :40 past
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
CrossFit Toledo – CrossFit
Strength/Skill
After warm-up, 15 minutes to work up in weight in the following complex:
4 DL + 3HPC + 2 FS + Jerk
Barbell complex (Heavy)
4DL + 3HPC + 2FS + Jerk
WOD
Metcon (Time)
21Deadlift 185/125
21 T2B
15 Deadlift 225/155
15 T2B
9 Deadlifts 275/185
9 T2B
CrossFit Toledo – CrossFit
Weightlifting
Back Squat (10-10-10)
60%, 65%, 70%
Gymnastics
Practice kip swings or another progression or movement.
Metcon
Metcon (AMRAP – Reps)
TABATA – 8 consecutive intervals each of:
BJ 24/20 | AKBS 53/35 | KB SDHP | Sit ups
SCORE the SUM of the LOWEST round for each movement.
CrossFit Toledo – CrossFit
Skill/Strength
Run 1600 as 2X800. Record mile time and 800 split.
800m Run (Time)
Max Effort 800m Run
800m Run (Time)
Max Effort 800m Run
1-Mile Run (Time)
Max Effort 1-Mile Run
Bench Press (3×10 inc)
Extra Credit
ACCESSORY WORK
3 rounds NFT
2 rope climbs
10m hand walk or :30 HS hold
10 standing plate twists
10 (each arm) KB S2OH
CrossFit Toledo – CrossFit
Open gym: skills practice, optional strength work, accessory work, make up a work out you missed or make one up and do it.
21-15-9 Snatch Triplet (Time)
WOD (for time)
21 power snatches 95/65
21 burpees
21 pullups
15 overhead squats
15 burpees
15 pullups
9 squat snatch
9 burpees
9 Pullups
CrossFit Toledo – CrossFit
Metcon (AMRAP – Reps)
Switch working partner every 30 seconds. Repeat for 24 minutes working through the following chipper:
AMRAP 24
100 cal row
100 Wallballs 20/14
100 ground to overhead 115 | 75/55
100 sit ups
CrossFit Toledo – CrossFit
A: Hang Snatch (1RM)
B: Hang Clean (1RM)
WOD
Metcon (Time)
TIME CAP 12 minutes
RX 9-7-5
Bear complex 95/65
HR Push ups
Pull ups
BF Burpees
RX+ 9-7-5
Bear Complex 135/95
MU
CrossFit Toledo – CrossFit
Group Warm-up & Mobility
Skill/Strength
Front Squat (1RM)
Metcon
TIME CAP: 10 Minutes
WOD: Metcon (Time)
50 Thrusters 95/65
50 T2B
Extra Credit
Work up to a max unbroken set of strict dips, or work up in weight to a heavy load
Weighted Dips (For load)
Strict weighted Dip for load
Strict Dips (Max unbroken)
CrossFit Toledo – CrossFit
Group Warm-up & Mobility
After a brief warm-up, you will run 800m. Coach will also give you your 400m split time. Please record both.
Skill/Strength
A: 400m Run (Time)
Max Effort 400m Run
First 400m
B: 800m Run (Time)
Max Effort 800m Run
WOD
Metcon (Time)
For time: TIME CAP 12 minutes
1000m row
100 DU (2:1)
40 Burpees
Extra Credit
Work up to either a max set of strict pull-ups, or work up in weight to a heavy load
Weighted Pull-ups (For load)
Strict Pull ups
CrossFit Toledo – CrossFit
Technique Work
Strict press warm-up and technique
Clean grip deadlift set up and execution
Strict Press (1RM)
Clean Deadlift (1RM)
No straps, no reverse or mixed grip. You may use the hook grip.
WOD
Metcon (Time)
For time:
21 box jumps 24/20
21 S2OH 95/65
9 K2E
21 box jumps 24/20
15 S2OH 135/95
9 K2E
21 box jumps 24/20
9 S2OH 185/125
9 K2E