CrossFit Toledo – CrossFit
Strength
Choose a sensible load
Shoulder Press (5×5 across )
Conditioning
A: WOD (Distance)
7 minute bike for distance
Rest 3 minutes
B: WOD (AMRAP – Reps)
AMRAP 5
12 calorie row
12 HSPU or HRPU
CrossFit Toledo – CrossFit
Skill work
In no particular order, on the 4:00
A: WOD (Time)
15 BBJO for time
B: 500m Row (Time)
Max Effort 500m Row
C: WOD (Time)
50 alt DB snatch 50/35
Conditioning
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
CrossFit Toledo – CrossFit
Strength
Deadlift (6×3 climbing on the 2:00)
Conditioning
WOD (4 Rounds for time)
4 rounds on the 5:00
7 PC (50% of A)
14/12/10 calories
49 double unders
Score working time each round
CrossFit Toledo – CrossFit
WOD
Join us at Patron Saint on Bancroft at 11am. Wod will be in the back of building in parking lot. Two food trucks are on site until 2pm.
#justshowup
WOD (Checkmark)
#justshowup
CrossFit Toledo – CrossFit
CFT Barbell Class
Snatch Balance + Drop Snatch + Sotts Press (1+1+1)
Clean (3(2+1)@75, 2(1+1)@80, 1+1@85+)
Clean with oause at rhe knee, reset, clean
Snatch PP + Snatch Balance (2(2+2)@55,2(2+1)@65,1+175)
Partner WOD
WOD (Time)
Part A:
40-30-20-10
Alt hang DB CJ
100m partner OH DB carry after each round
Part B:
40-30-20-10
Alt DB bottom to bottom thruster
After each round:
200m partner run or 2×150 relay
Part C:
70 T2B or T2R
CrossFit Toledo – CrossFit
Weightlifting
Power Snatch (20×1 @ 70% on the 0:30)
Conditioning
WOD (Time)
40-30-20-10
Alt DB snatch 50/35
15-15-15-15
BBJO 24/20
CrossFit Toledo – CrossFit
WOD (Checkmark)
12 min skills EMOM
1-2 mivements
Conditioning
Time cap 7 minutes to complete calorie buy in
WOD (Time)
100/80/60 cal buy in
into 4 rds
12 pc 155/105
12 HSPU
CrossFit Toledo – CrossFit
WOD
WOD (4 Rounds for calories)
AMRAP 4, REST 4
rd 1: 27 DL 135/95
27 BFB
Cal w/ renaming time
rd 2: 21s 155/105
rd 3: 15s 285/135
rd 4: 9s 225/255
Rest 4 minutes (until 32:00) after round 4
Deadlift (4 minutes to find daily 3RM)
CrossFit Toledo – CrossFit
CFT Barbell Class
Snatch (3×2@70, 3×2@75)
Rest 1 min between sets
Clean (2(1+1)@60, 2(1+1)@65, 2(1+1)&70)
Dip clean + clean – reset between reps, 90 sec rest between sets
Split Jerk (5×2@75 )
Partner WOD
CrossFit Toledo – CrossFit
Strength
A: Bench Press (Daily 2RM)
B: Bench Press (AMRAP at 75% of A)
Conditioning
WOD (Time)
3 RFT
400m run
21 AKBS 53/35
12 burpees