CrossFit Toledo – CrossFit
WOD
Metcon (Time)
For time, time cap 20 to begin final bike
1 mile bike
20 |C2B| pullups
10 S2OH 155/105
1K row
10 S2OH
20 |C2B| pullups
___ cap 20_______
1 mile bike
Strength
Shoulder Press (5×4 climbing )
CrossFit Toledo – CrossFit
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
#just show up!
Accessory work
3 rounds for quality
10 reps of each across
DDB seated strict press
DDB bench press
Bulgarian split squat
CrossFit Toledo – CrossFit
CFT Barbell Club
Power Snatch (2×1@ 67, 71)
Dip Power Clean + Push Jerk (Weight)
2(1+1)@70, 75
Clean Pull (Weight)
2in deficit
3×1@90%
Partner WOD
Metcon (Time)
20 Synchro power snatch
200m partner run
40 alt thrusters
400m partner run
60 AKBS
Stop sign partner run
80 burpees
800m partner run
Extra Credit
Back Squat (20 reps @64% + (15+30) )
A few pounds more than Monday
CrossFit Toledo – CrossFit
Strength
Bench Press (5×5 across ~ 70% on the 1:30)
WOD
2 rounds on the 8:00
Metcon (2 Rounds for time)
2 rounds
Round 1
21 DL 135/95
15 HSPU or 21 HRPU
9 BJ 30/24
Stop sign run
Rest until 8:00
Round 2
21 DL 225/155
15 HSPU or 21 HRPU
9 BJ 24/20
Stop sign run
After completing round 1, athletes should add weight and adjust box.
Rx+
rd 1: 225/155
Rd 2: 275/185
Friday or Saturday extra credit
Back Squat (20 reps at 64% +(15-30))
A few pounds more than Monday
CrossFit Toledo – CrossFit
Weightlifting
3-Position Power Snatch (Build as comfortable )
Mid thigh, knee, floor
WOD
Metcon (Time)
7 RFT, cap 14
7 OHS 95/65
14 lat bar hops
28 double unders
CrossFit Toledo – CrossFit
Gymnastics
EMOM x10
Submaximal strict pullups or strict toes to bar or progression
WOD
Metcon (4 Rounds for reps)
AMRAP 3
200m run or 14/11 cal bike
12 DDB 20 inch step overs
Score Alt single DB devils press with remaining time
Rest 3 minutes
X 4 rounds
CrossFit Toledo – CrossFit
Barbell Cycling
Metcon (AMRAP – Rounds)
EMOMx9
Minute 1: 2PC+S2OH
Minute 2: 3PC+ 3S2OH
Minute 3: 4PC+ 4S2OH
Continuing to ascend
Minute 9: 10+10
Select a light weight you can keep moving throughout
Conditioning
Metcon (Time)
12 minute conversational bike or row
Extra Credit
Metcon (Time)
300/250m row
20 GHD sit ups
10 sandbag cleans
20 GHD sit ups
300/250m row
Time cap 6
CrossFit Toledo – CrossFit
Strength
Shoulder Press (Daily 5rm)
WOD
Metcon (Time)
3-9-15-21
Thrusters 115 | 75/55
BURPEE PULLUPS
Extra Credit
Back Squat (20 reps at 64% + 5-10 lbs)
A few pounds more than last week
CrossFit Toledo – CrossFit
Partner WOD
Metcon (5 Rounds for time)
5 rounds on the 6:00
150m partner run
12 alt. Front rack hold power cleans
9 synchro burpees over the bar
2×15/12/9 calorie relay
The power cleans begin once both athletes have cleaned the barbell to the rack position. Athlete A then lowers the bar to the ground and back to the rack for one rep. Athlete B then performs a PC while A holds the rack position for second rep. Select a weight that you expect to do unbroken.
CFT Update
Good luck to our weightlifters competing in Livonia Michigan on Sunday. Go get ‘em Joud, Brandon, and coach K!
CrossFit Toledo – CrossFit
WOD
Metcon (Time)
5 RFT cap 17
6 FS 135/95
4 lightweight alt. DB squat snatch
2 thrusters 135/95
24/20/16 calories
Skill work
Gymnastics skill work: muscle up progression
10 minutes to practice
Ring lockout
Transition
False grip