CrossFit Toledo – CrossFit
Weightlifting
Hang Power Clean (6×3 climbing)
Conditioning
WOD (Time)
40-30-20-10
Double unders
Sit ups
KB snatch
CrossFit Toledo – CrossFit
Strength
Percentage based on last week’s 5 RM. If you did not bench last week, instead find a daily 5RM
Bench Press (4X5 across at 93% of last weeks 5 RM)
Conditioning
WOD (Time)
3 rds
30/24/20 cal
24 burpees to a 45# plate
20 DDB hang clusters
CrossFit Toledo – CrossFit
CFT Barbell Class
Snatch (5×2 @ 65, 70, 75, 80, 80+)
Clean Pull + Hang Clean ((1+2) @ 60, 70 (1+1) @ 75, 80)
Clean pull to hold followed by hang squat clean
Strict Press + Push Press (5 x (1+1) increasing as form allows)
CrossFit Toledo – CrossFit
Workout Of the Week
CrossFit Toledo – CrossFit
WOD
Chipper (Time)
40 pull ups
40/32/24 cal
40 S20H 1 115/85
40/32/24 cal
40 T2B or T2R
MOBILITY
Take 10-12 minutes to restore or improve your body. talk to your coach for guidance.
CrossFit Toledo – CrossFit
Weightlifting
Barbell Complex: C + 3 FS (Climb as comfortable )
Whether power or full, it’s three front squats AFTER standing up the clean
WOD
WOD (AMRAP – Reps)
AMRAP 22
Max unbroken wallballs 20/14
400m run when you break
Score wallballs
CrossFit Toledo – CrossFit
Strength
Warm up throughly
Choose a sensible load
Rest adequately between working sets
Deadlift (3×3 across )
Conditioning
WOD (Time)
1 wall walk
10 double unders
10 alt DB snatch
3 wall walks
30 DU
30 alt DB snatch
6 wall walks
60 DU
60 alt DB snatch
3 wall walks
30 DU
30 alt DB snatch
1 wall walk
10 DU
10 alt DB snatch
CrossFit Toledo – CrossFit
Strength
A: Bench Press (3X5 climbing)
B: Bench Press (3X5 across at 90% of A)
WOD
WOD (Time)
4 rds
15/12 cal bike
12 DL 135/95
9 HPC
6 S2OH
CrossFit Toledo – CrossFit
WOD
A rare spooky solo workout! Come dressed in your favorite costume and get your workout in.
CFT Barbell Class
Clean and Jerk (3×2 @55, 3×2 @60, 2×2@65)
Power Clean (3×2@65, 3×2@70, 2×2@75)
Back Squat (3×5@ 70-80%)
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.
Extra Credit
Just in case you missed it…
Pacesetter (Time)
15 BBJO 24/20
CrossFit Toledo – CrossFit
WOD (Time)
2X25 foot KB OH lunge before each round
40-30-20-10
Kb snatch