CrossFit Toledo – CrossFit
Always Remembered (Time)
2977 m row or run or 4 mile bike
110 Double DB Burpee box step ups
Athlete chooses their DB weight and box height
CrossFit Toledo – CrossFit
Barbell Class
Snatch (3 reps at 70, 75, & 80%)
Front Squat (1×3 @ 70 & 75, 2×3@80%)
3 rounds for quality (No Measure)
8-10 single leg RDLs
20 banded tricep extensions
25 Russian twists with plate/KB/DB
CrossFit Toledo – CrossFit
Weightlifting
Clean and Jerk (EMOM singles at 75-80% across)
WOD
Metcon (Time)
Time cap 20
2400 m run
24 BFB
24 s2OH 115/80
CrossFit Toledo – CrossFit
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
CrossFit Toledo – CrossFit
Barbell Class
1 Dip Power Clean + 2 Power Cleans (Weight)
2 power cleans come from the floor; OK to reset inbetween.
2 sets @ 65% of 1RM Power Clean, 2 sets @ 70% of 1RM Power Clean, 1 set @ 75% of 1 RM Power Clean.
Snatch Pull (2×3 @ 80%, 2×3 @ 90% of 1RM Snatch.)
Pull to full extension, not a high pull; arms do not bend.
PP+PJ+Split Jerk (5×1 building. Take from rack, do not exceed 85% 1RM split jerk.)
Partner WOD
Metcon (AMRAP – Rounds and Reps)
Amrap 23:
4 seated rope climbs
1 synchro round of DB DT
150 m partner run
10 alternating burpees
CrossFit Toledo – CrossFit
Weightlifting
A: 3-position snatch (10 minutes to build )
Floor, below knee, above knee
WOD
Metcon (Time)
5 RFT, time cap 15
5 snatch high pull (75% of A)
6 BJ 24/20
5 PS
6 Box jump over
5 OHS
6 BB box step ups
CrossFit Toledo – CrossFit
Reminder: class will be at Earnest brew Works!
Partner WOD
Metcon (Time)
Staggered start every 2 minutes…
buy in
20 synchronized deadlifts
20/16 synchronized calories
50-40-30-20-10
Partner Wallballs
2 lap keg relay after each round
Cash out: 800 m partner run
Extra Credit
Metcon (Time)
300/250 m row
20 Burpee‘s over erg
15 thrusters 115/85
CrossFit Toledo – CrossFit
Weightlifting
Barbell complex: PJ + J (Build as comfortable )
Push jerk + split jerk from the rack
WOD
Metcon (AMRAP – Rounds and Reps)
Amrap 15:
3 wall walks
6 hang power cleans 135 | 95/65
9 HSPU
12 DL
150 m run (one way traffic) – 15 reps
CrossFit Toledo – CrossFit
Strength
A: Bench Press (EMOM x7, 3 reps at ~70% across )
B: Back Squat (20 reps at 64% + (20-40))
A few pounds more than last week
Conditioning
Metcon (Time)
14 minute conversational bike or row
At the 2,4,6,8,10:00
5 strict pull-ups
CrossFit Toledo – CrossFit
Technique Work
A: Muscle Clean (T&G triples climbing as comfortable )
B: Power Clean (T&G doubles climbing)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
10 PC 75% of B
20 box dips
30 DU
400m run (40 reps)