CrossFit Toledo – CrossFit
Bike like a shark
Weightlifting
A: Overhead Squat (5×3 climbing)
Please pause first rep one full second
WOD
Metcon (Time)
7 RFT
7 PS(50% of A)
14 Lat bar hops
150m (one way) run
CrossFit Toledo – CrossFit
Weightlifting
A: Barbell complex: HPC + PJ (Build to daily heavy )
WOD
Metcon (AMRAP – Reps)
AMRAP 14
100m farmer carry
2-4-6-8 ascending
S2OH (65% of A)
Farmer carry DBs or KBs or 1 of each, athletes choice. For scoring purposes ignore the carry.
CrossFit Toledo – CrossFit
WOD
Time cap 18 to begin final run
Metcon (Time)
50 double unders
21 deadlifts 135/95
15/12/9 cal
400 m run
Rest 2 mi
400 m run
15/12/9 cal
15 deadlifts 225/155
50 double unders
Rest 2 min
50 double unders
9 Deadlifts 275/185
800m run
Athlete must change weight during the rest. score total clock time, which includes 4 minutes of rest.
Strength
Deadlift (Post-WOD daily 3 RM)
CrossFit Toledo – CrossFit
Strength
Back Squat (10 reps at 75% +(10-16 lbs) )
A few pounds more than last week
WOD
Metcon (Time)
9 RFT
5 FS 115/85
5 BFB
5/3 strict pullups
CrossFit Toledo – CrossFit
CFT Barbell Class
Power Snatch (1×3@70, 75, 2×3 @80, 1×3@85)
Snatch pull to hold + floating power snatch + power snatch
Dip power clean + power clean + push jerk + split jerk (2×1@75, 2×1@80)
1 rep is 1+1+1+1
Back Squat (3 reps at 70, 75, 80)
CrossFit Toledo – CrossFit
WOD
Metcon (Time)
2 rounds
1000 m row
21 thrusters 95/65
21 pull ups
Weightlifting
Advanced athletes: please pause a full 1 second in the bottom of the squat before standing.
Snatch (16 X 1 on the 0:30 at 70% across)
CrossFit Toledo – CrossFit
WOD
Metcon (Time)
3 RFT
20/15/10 calories
10 burpees to a target
15 DL 225/155
15 HSPU
MOBILITY
Take some time to take care of your body
CrossFit Toledo – CrossFit
Strength
A: Bench Press (Daily 3RM)
B: Bench Press (AMRAP at 85% of A)
Conditioning
Metcon (Time)
10 rounds, time cap 18
7 PS 75/55
14 wallballs 20/14
CrossFit Toledo – CrossFit
Gymnastics
EMOM Gymnastics Skill work (AMRAP – Rounds)
10 Rounds OTM of:
submaximal gymnastics skill work
20-30 seconds
focus on strict movements
score rounds completed and details in comments.
WOD
Metcon (Time)
3 RFT
15 power cleans 135-95
15 ring, bar or box dips
400m run
21 AKBS 53/35
21 Situps
CrossFit Toledo – CrossFit
Strength
Back Squat (10 reps @ 75% + (5-8 lbs))
A few pounds more than last week
Conditioning
Metcon (Time)
3 RFT
12 DDB DL 50s/35s
9 HPC
6 S2OH
5 pull-ups
10 pushups
15 air squats