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

Page 23 of 141 1 21 22 23 24 25 141
Contact Us
757 Warehouse Rd Toledo, OH

Follow us: