CrossFit Toledo – CrossFit
WOD
WOD (4 Rounds for calories)
AMRAP 4, rest 2 for 4 rounds
5 down and back shuttle sprints
10 DB OH lunges (R)
10 alt DB CJ
10 DB OH lunges (L)
With remaining time calorie bike or row
CrossFit Toledo – CrossFit
Partner WOD
“Joe” (Time)
“Joe”
10 RFT
10 Thrusters 95/65
10 Bar Facing Burpees
10 Pull Ups
57 Double Unders
CrossFit Toledo – CrossFit
Weightlifting
Hang Snatch (6×3 climbing)
Conditioning
WOD (4 Rounds for reps)
4 rds for repS
1 min Alt DB snatch
1 min 20” DB step overs
1 min calorie sprint
Rest 1 min
CrossFit Toledo – CrossFit
Skill work
EMOM 10
Min1: Strict Dips (5-8, band or load as needed)
Min2: Overhead Lunge (6 reps, climbing)
Overhead Lunge
WOD
CrossFit Toledo – CrossFit
Strength
Based on recent 5RM, or a few pounds more than Friday.
Bench Press
Conditioning
WOD (Time)
3 rounds
9 DL 155/105
6 HPC
3 S2OH
10 |C2b| PULLUPS
20 HR pushups
30 |pistol| squats
CrossFit Toledo – CrossFit
Workout Of the Week
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CrossFit Toledo – CrossFit
Strength
Deadlift (3×3 across)
Warm up throughly
Conditioning
WOD (Time)
14-12-10-8-6-4-2
Power clean 115/85
Lateral burpees
CrossFit Toledo – CrossFit
CFT Barbell Class
Power Clean + Dip Clean + Jerk
Power clean from floor, dip squat clean, split jerk
2x(1+1+1)@65
2x(1+1+1)@70
(1+1+1)@75+
Percentages based on 1RM C&J
Snatch Balance
2×2@70
2×2@80
2×1@85
Percentages based on 1RM snatch
Front Squat (3×3 climbing)
CrossFit Toledo – CrossFit
Conditioning
Christine (Time)
3 rounds for time of:
500-m row
12 bodyweight deadlifts
21 box jumps, 20-in. box
WOD (Time)
4 RFT
15/12 Cal bike
12 T2B
CrossFit Toledo – CrossFit
Weightlifting
Overhead Squat (5×3 climbing)
WOD
21-15-9 Snatch Triplet (Time)
WOD (for time)
21 power snatches 95/65
21 burpees
21 pullups
15 overhead squats
15 burpees
15 pullups
9 squat snatch
9 burpees
9 Pullups