CrossFit Toledo – CrossFit
Strength
A: Front Squat (Daily 3RM)
B: Front Squat (2×3 @90% of A)
WOD
WOD (Time)
10-8-6-4-2
CJ 135/95
50-40-30-20-10
DU
Sit ups
CrossFit Toledo – CrossFit
Workout Of the Week
A partner or solo
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
CrossFit Toledo – CrossFit
Skill work
12 minutes on the clock to practice
Rope Climb (Practice, 7-12 reps )
Muscle-ups
Practice or progression
WOD
WOD (Time)
Athlete is responsible for weight changes
27 DL 135/95
27 sit ups
21 DL 185/125
21 T2B or T2R
15 DL 225/155
15 T2B or T2R
9 DL 275/185
9 T2B or T2R or |BMU|
CrossFit Toledo – CrossFit
Conditioning
A: Bike (Calories)
4 rounds
One minute ass bikesprint
Rest two minutes
B: Amrap 5 (AMRAP – Reps)
2-4-6-8… Ascending
PS 95/65
BFB
C: Row (Calories)
Five rounds
One minute hard row
Rest two minutes
CrossFit Toledo – CrossFit
CFT Update
Stay tuned to the Wodify class schedule or CFT family page on Facebook for anychanges to classesdue to inclement weather. Be safe.
WOD
49 GHD Hip extensions or BB good mornings
WOD (Time)
49 GHD hip extensions or BB Goode mornings
Directly into 4 rounds:
CrossFit Toledo – CrossFit
Strength/Skill
EMOM X 10
Min1: 20 sec HS or weughted plank hold
Min2: Hang Power Clean (4 reps, climbing )
Conditioning
AMRAP 12 (AMRAP – Rounds and Reps)
20 alt DB snatch
10 DDB PC
20 sit ups
10 renegade rows
renegade row:
Push-up + DB row (L) + push-up + row (R)
CrossFit Toledo – CrossFit
Strength
Thruster (5×3 climbing)
Conditioning
WOD (4 Rounds for time)
4 rds on the 5:00
25 Wallballs 20/14
25/20/15 cal
25 double unders
CrossFit Toledo – CrossFit
CFT Barbell Class
Snatch Pull + Floating Snatch (2(2+1)@75, 2(1+1)@80)
Power Clean and Jerk (2(1+2)@70, 2(1+2)@75, (1+1)@80)
Power Clean + Split Jerk
Snatch Balance + Drop Snatch + Sotts Press (5 sets of (1+1+2), climbing as form allows. Record top set.)
CrossFit Toledo – CrossFit
Weightlifting
A: Clean (Max out Friday)
WOD
38 Special (Time)
38 Cal Ass bike sprint
Then 3 Rounds
8 Thrusters 115/85
8 HPC
8 |C2B| Pullups
38 BFB
CrossFit Toledo – CrossFit
Conditioning
Time cap 31 (Time)
Buy in Bike 2 miles
directly into 10 rounds:
7 T2B/T2R
14 RKBS
21 DUs
Cash out row 1250/1000 m