CrossFit Toledo – CrossFit
WOD
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
CrossFit Toledo – CrossFit
Metcon (Time)
For time:
CrossFit Toledo – CrossFit
Metcon (AMRAP – Reps)
You and your partner will rotate through all four stations
Five minutes of work at each station, with two minutes rest/transition
Do the buyin together, then one athlete works at a time.
A 250m partner sandbag run, then 10 sandbag lunges, 10 sandbag back squats
B 150m partner sled pull 115/70 then burpee box jumps
C 60 synchronized AKBS, then tire flips
D 60 synchronized S20H 45/35, then T2B or GHD situps
CrossFit Toledo – CrossFit
Weightlifting
20 minutes on the clock
5×2 snatch on the 2:00 (increasing)
5×2 C&J on the 2:00
Snatch (Heavy double)
Clean and Jerk (Heavy double)
WOD
Metcon (AMRAP – Rounds and Reps)
Amrap 11
5 HSPU
5 burpees
5 Ring Dips
15 Pullups
CrossFit Toledo – CrossFit
Skill/Strength
15 min EMOM
Min 1- 5 rep squat
Min 2- rope climb 1-2 reps
Min 3- rest/ weight changes
Back Squat (5 reps)
5RM then 2 sets at 90% of 5RM
WOD
Metcon (Time)
For Time: 21-15-9
Box Jump 24″/20″
AKBS 53lb/35lb
DU
Cal Row
CrossFit Toledo – CrossFit
Strength/Skill
Choose one movement and do 2 sets at 90% of 5RM
Sumo Deadlift (5 RM)
Push Press (5RM)
WOD
CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
CrossFit Toledo – CrossFit
Strength/Skill
Benchpress-work up to 5RM, then 2×5 at 90%
Practice double unders between sets
Bench Press (5RM)
Metcon (AMRAP – Reps)
AMRAP 10
8 OH Lunge 95/65
6 FS 95/65
4 C&J 96/65
200m run
20 reps per round, I.e. Run = 2 reps
Extra Credit
150m sled pull 135/90 while carrying 2xKB (choice of weight)
Then 21-15-9 NFT
T2B
Dips
CrossFit Toledo – CrossFit
WOD
Metcon (AMRAP – Rounds and Reps)
24 Min AMRAP
30 Sit-ups (Rx), GHD sit-ups or T2B (Rx+)
20 Hand Release Push Ups
10 Tire Flips
4 Rope Assents
200m Run
With a Team two split the reps between partners. Both partners will flip the tire and run 200m together.
CrossFit Toledo – CrossFit
Weightlifting
Every two minutes for 20 minutes- 1 TNG snatch complex
1 Snatch pull +
2 snatches +
1 snatch push press
Snatch complex: SP + 2SS + SPP (10×1 on the 2:00)
Snatch pull + 2 squat snatch + snatch push press
WOD
Metcon (Time)
10 RFT
12 overhead squats 115/75
9 lateral burpee
6 Sumo deadlift high pull 115/75
3 MU
Interval based
1 full round per person
5 rounds each
CrossFit Toledo – CrossFit
Skill/Strength
Front Rack Lunge (3 sets 20 reps)
10 each leg alternating
Same weight all 3 sets
Gymnastics
Every minute on the minute for 10 minutes
Metcon
Metcon (Time)
2 rounds for time
25 Thrusters 135 | 95/65
25 box Jumps 30| 24/20