CrossFit Toledo – CrossFit
CFT Barbell Class
Snatch (15 min to work up to heavy double)
Clean and Jerk ((2+1+1) x 2 @ 60 and 65)
Clean + Clean w/Pause Below Knee + Jerk
Clean Grip Deadlift (1×5 @ 70 of clean
1×5 @ 75
1×5 @ 80)
CrossFit Toledo – CrossFit
Strength
5@ 65%
5@ 70%
5@ 75%
Bench Press
?? @ 80%
WOD
WOD (Time)
Time cap:14
Option A:
60 HSPU
Option B: partition any way
60 HRPU
60 sit ups
EMOM: 5 pull-ups (including 0:00)
Final set of pull-ups at the 11:00
CrossFit Toledo – CrossFit
WOD
WOD (AMRAP – Reps)
AMRAP 4, REST 4, x4 rounds
10 BS ( climbing)
30/24/20 cal
2/1 rope climbs
SCORE: BJs 24/20 with remaining time
Back Squat (Top set of 10)
CrossFit Toledo – CrossFit
WOD (Calories)
5 rounds for cals
1 min burpee sprint (AMRAP – Reps)
CrossFit Toledo – CrossFit
Partner WOD
CrossFit Toledo – CrossFit
CrossFit Toledo – CrossFit
Strength
10 reps at 60%
10 reps at 70%
Bench Press (?? At 80%)
Conditioning
Rest 2-3 minutes between equipment change
Bike (Distance)
8 minute moderate bike
Row (Calories)
Eight minute recovery row
Conversational pace
CrossFit Toledo – CrossFit
Weightlifting
EMOM x 15
Min 1-5: 1 rep at 70% across
7-15: Clean and Jerk (On the 2:00, climb as comfortable)
You will be lifting in minutes 1-5, and odd minutes 7-15. (10 CJ total)
WOD
WOD (Time)
21-18-15-12-9-6-3
Thrusters 75/55
Lateral burpees over bar
time cap 15
CrossFit Toledo – CrossFit
Weightlifting
Snatch complex: SPP+SB+OHS
10 minutes to build
WOD
WOD (Time)
50-40-30-20-10
KB hang snatch
Sit ups
Rx+: at the 2,4,6,8,10:00:
3 RMU
CrossFit Toledo – CrossFit
Strength
A. 10 reps at 60%
B. 10 reps at 70%
C: Back Squat (? Reps at 80% )
WOD
WOD (AMRAP – Rounds and Reps)
AMRAP 16
49 DU
21/17/14calories
7 CJ 135/95