CrossFit Toledo – CrossFit
CFT Barbell Class
Snatch (2×2 @ 70, 2X2 @ 75, 2X1 @ 80)
Clean + Hang Clean (2(1+1)@65, 3(1+1)@75-85)
Squat clean + above knee hang squat clean
Overhead Squat (3×2 @80% of snatch, 2×2 @ 85% of snatch)
CrossFit Toledo – CrossFit
Strength
Shoulder Press (Heavy single)
Split Jerk (Technically sound heavy single)
Conditioning
EMOM 15 (5 Rounds for calories)
5 rds
min 1: cal SPRINT
nin 2: 1 RD Cindy
min 3: 8 DDB Bench press, 16 DUs
CrossFit Toledo – CrossFit
Strength
A: Back Squat (Build to a heavy single )
B: Strict Pull ups (Max unbroken)
Band as needed, select band tension that guy think will allow you to get 8-20 reps
Conditioning
Time cap 15 (Time)
3 RFT
4×25 foot walking lunge (BW)
25 box jumps 24/20
4 bear complex 135/95
CrossFit Toledo – CrossFit
CFT Barbell Class
Pull to Hold + Dip Snatch (3(1+1) @ 70%
3(1+1) @ 75%)
Clean and Jerk (*Pause in the catch position of both the clean AND jerk for at least one second*
2(2+2) @ 70%
2(1+2) @ 75%
2(1+1) @ 75+)
Snatch Pull (2×3 @ 95%
2×3 @ 100%
1×3 @ 105%)
CrossFit Toledo – CrossFit
Strength
Deadlift (8 minutes to find heavy single)
Conditioning
EMOM x 16 (AMRAP – Rounds)
Score rounds fully completed
Max = 16
mn 1 – 2 wall walks
min 2 – 16 kb SDHP 53/35
min 3 – 16 (8l+8r) kb s2oh
min 4 – 8 HPC 135/95
CrossFit Toledo – CrossFit
Conditioning
With a continuous running clock, workoutswill be begin at the 0,10:00,20:00, and 30:00. The first three may be done in any order, but please finish with the burpees.
A: WOD (Time)
500/400m row
30 S2OH 115/85
500/400m row
time cap 6
B: WOD (AMRAP – Reps)
AMRAP 5
1-2-3-4-5…ascending
DDB hang cluster
Burpee T2B
C: WOD (Checkmark)
2 mile conversational bike
at the 2:30, sprint for 30 seconds
D: Burpee 30/30 (AMRAP – Reps)
10 rounds for reps:
30 seconds burpees
30 seconds rest
CrossFit Toledo – CrossFit
Weightlifting
Hang Snatch (5X2 climbing)
Conditioning
WOD (Time)
4 rds
24 hang kB snatch or DKB hang cleans
24 sit-ups
cash out: stop sign run or 750/600m row
CFT Barbell Class
Hang Snatch + OHS (2(2+2) @ 60%
2(2+1) @ 65%
2(1+1) @ 70)
AK Hang Snatch + OHS
Clean + Front Squat (*Base percentage off of squat clean*
2(2+2) @ 65 %
2(2+1) @ 70%
1(1+1) @ 75%)
Jerk Balance + Press in the Split (*Base percentage off of Split Jerk*
2(3+2) @ 55%
2(2+1) @ 55-60%)
CrossFit Toledo – CrossFit
Strength
A: Bench Press (Heavy single)
B: Bench Press (4X3 @ 90% of A)
C: Bench Press (Amrap @ 80% of A)
Conditioning
Time cap 13
chipper (Time)
500 m row
40 thrusters 95/65
30 |c2b| pullups
20 HSPU
100 double unders
CrossFit Toledo – CrossFit
Squat
5 sets on the 3:00
5 @ 73%
5 @ 78%
Back Squat (3X5 across (80-83%))
WOD
AMRAP 12 (AMRAP – Rounds and Reps)
8 DDB Devils press
25’ DDB walking lunge
8 DDB 20” step ups
25’ DDB FR lunge
Extra Credit
Rest 2 min
Pacesetter (Time)
15 BBJO 24/20
Conditioning
CrossFit Toledo – CrossFit
Weightlifting
Barbell complex: PC+HPC (12 minutes to build )
WOD
WOD (AMRAP – Rounds and Reps)
AMRAP 12
12 DL 185/125
24/20cal bike
36 double unders