CrossFit Toledo – CrossFit
Strength
Emom X 12
1-7: Clean (1 rep climbing from 60%)
8-12: Clean Pull (5×3 across at 100% of best clean)
Conditioning
WOD (AMRAP – Reps)
AMRAP 14
50 DUs
40 situps
30 KB snatch
20 T2B/T2R/GHD situps
10 cal
KBsnatch from the hang, switching whenever
double under scale: 40 singles +10 Burpee‘s
CrossFit Toledo – CrossFit
Strength
If you have done this lift the last couple of weeks, please progress to a barbell on your back. Score total load supported across both hands/back.
Split squat (4×6 (each leg) climbing )
Rear foot elevated with 2KB/DBs, or a barbell on your back
Conditioning
WOD (Time)
7 RFT
6 HSPU
25 20” weighted step ups #35/#25
barbell, DB, or weight vest for the step ups
time cap 17
CrossFit Toledo – CrossFit
CFT Barbell Class
Snatch ((2×2)@60, (1×2) @65, (1×2) @70,
(2×2)@65, (1×2)@70, (1×2)@75)
Power Clean + Dip Clean (Weight)
2(2+2)@60, 2(1+2)@65, 2(1+1)@70
Tall Jerks (5×2 climbing)
CrossFit Toledo – CrossFit
Weightlifting
Power Snatch + Snatch (OTM x12 at 75% across )
Weightlifting style.drop and reset.
Conditioning
AMRAP 12 (AMRAP – Reps)
2-4-6-8…
OHS 135|95/65
|strict| pull-ups
CrossFit Toledo – CrossFit
4 rounds (4 Rounds for reps)
Amrap 6
7 deadlifts, climbing
50/40/30 cal
With remaining time, score:
Burpee’s to a 6“ target
Rest 2 minutes… Change weight.
Deadlift (Score top set of 7)
CrossFit Toledo – CrossFit
Strength/Skill
EMOM x 10
Min2: Strict Dips (8 reps, band as needed)
Conditioning
Min1: Good Mornings (8 reps, climbing)
AMRAP 13 (AMRAP – Reps)
61 double unders
13 DDB hang CJ
13 DDB FS
13 T2B or T2R
Double under scaling: for today, please do 50 single unders and 11 burpees. And practice your double unders.
CrossFit Toledo – CrossFit
Strength
EMOM x15
1-5: Shoulder Press (4 reps, climbing )
6-10: Push Press (3 reps, climbing )
11-15: Push Jerk (2 reps, climbing )
Conditioning
WOD (Time)
3 wall walks
7 PS 95/65
4 wall walks
16 thrusters
5 wall walks
25 CJ
4 wall walks
16 thrusters
3 wall walks
7 PS
CrossFit Toledo – CrossFit
Strength/Skill
Split squat (5×6 climbing each leg)
Rear foot elevated with 2KB/DB
Score total load across both hands
Conditioning
WOD (Time)
100 20 inch weighted step ups 35/25
100 calories
Time Cap 20
CrossFit Toledo – CrossFit
CFT Barbell Class
Snatch (Build to heavy single. )
Clean and Jerk (Build to heavy single. )
Clean (Build to heavy single)
Split Jerk (Build to heavy single. )
CrossFit Toledo – CrossFit
Weightlifting
Power Snatch + Snatch (EMOM x10 @ 70% across)
WOD
WOD (AMRAP – Rounds and Reps)
Death By Power Clean 135/95
In minute 2, do one PC…
in minute 2, do 2 PC
continue to ascend until you can no longer complete the work during the minute