CrossFit Toledo – CrossFit
Weightlifting
10×2 @ 65% across on the 0:30
A: Clean (EMOM x 5 climbing)
WOD
WOD (AMRAP – Rounds and Reps)
Amrap 14
150 m run
7BS (70% of A)
1 rope climb
7 devils press 50s/35s
CrossFit Toledo – CrossFit
Weightlifting
Barbell complex: PC+PJ+J (EMOM x 10 climbing as comfortable)
Focus on form overl load..
WOD
Time cap 15 (Time)
15-12-9-12-15
Thrusters 75/55
CrossFit Toledo – CrossFit
Barbell Class
Partner WOD
WOD (Time)
Buy in 1600m partner run or 2k relay row
into 4 rds
40 partner wallballs
30 synchro donkey kicks
20 T2b, T2R or GHD
10 ps 115/80
CrossFit Toledo – CrossFit
Weightlifting
Barbell complex: PC+PJ+J (Climb as form allows)
WOD
WOD (Time)
50 DU
50 walking lunges
40 DU
40 box jumps 24/20
30 DU
30 Alt DB snatch 50/35
20 DU
20 alt single DB devils press
10 DU
10 BMU or burpee pull-ups
CrossFit Toledo – CrossFit
Strength
Push Press (6×3 climbing)
Conditioning (2 Rounds for reps)
AMRAP 6
3 wall walks
7 HPC 95/65
10 cal bike
Rest 3 minutes
AMRAP 6
5 HSPU
5 PC 135/95
10 cal row
CrossFit Toledo – CrossFit
CFT Barbell Class
Snatch Pull + Floating Snatch (3x(1+1)@70, 3x(1+1)@75)
Power Clean (2×2@65. 2×2@70, 1×2@75)
Tall Jerks (5×1)
VERY light weight
Partner WOD
WOD (AMRAP – Rounds and Reps)
AMRAP 23
10 alt bear complex 95/65
20 synchro sit ups
30 single DB 20 inch step ups
40 DUs
150m partner 2⬇️ 1⬆️ farmer carry
CrossFit Toledo – CrossFit
Strength
Push Press (5×5 climbing )
WOD
WOD (AMRAP – Reps)
4 rounds
1 minute wallballs 20/14
1 minute alt DB hang CJ 50/35
1 minute calorie
Rest 1 minute
CrossFit Toledo – CrossFit
WOD
WOD (Time)
24 BBJ 24/20
2400 m run
24BBJ
Extra Credit
24 GHD hip extensions
24 Sit ups
CrossFit Toledo – CrossFit
Weightlifting
A: Squat Clean (8×2 @ 70% across on the 0:30)
B: Squat Clean (5×1 climbing OTM)
WOD
Metcon (Time)
7 RFT
9 thrusters 75/55
7 T2B or T2R
CrossFit Toledo – CrossFit
Barbell Class
Partner WOD
Metcon (Time)
6 rounds for time:
5 wall walks
15 synchro AKBS
15 C&J 115/80
15 alternating burpee t2b/t2r
150 m partner run