CrossFit Toledo – CrossFit
WOD
Metcon (Time)
Time cap 20
|60| 40 T2B or T2R
2 mile ass bike
|60| 40 |C2B|| pull ups
2 mile assault bike
Gymnastics
10 minute skills EMOM
Focus on being upside down, handstand push-ups, wall walks, handstand holds, hand walking…
Alternatively, work on single arm overhead carries.
CrossFit Toledo – CrossFit
CFT Run Club
Join us at 11:15 AM for the Holdfast running clinic!
Partner WOD
Metcon (Time)
800 m partner run
40 toes to bar or rings
40 synchronized sit ups
40 knees to elbow
400 m partner run
40 cal
40 synchronized Burpees
40 box jumps 30/24
400 m run
CrossFit Toledo – CrossFit
Weightlifting
A: Clean (Build to a heavy single you can do twice 92-96% )
Conditioning
Metcon (Time)
3 rft
6 FS 75% of A
9 |STRICT| hspu
12 lat burpees
150 m run
CrossFit Toledo – CrossFit
Weightlifting
Snatch complex: SPP+SB+OHS (Climb as comfortable)
WOD
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
CrossFit Toledo – CrossFit
Technique Work
Kettlebell Snatch (Technique practice, up to working weight )
WOD
Secret Service Snatch Test (AMRAP – Reps)
AMRAP 10
KB snatches 53/35
Switch whenever. Snatches are from the hang. Scale to a weight where you can minimize rest
MOBILITY
Take care of your body.
Take 10 minutes to make some improvements.
Talk to your coach for suggestions.
CrossFit Toledo – CrossFit
Strength
Paused Back Squat (6×2 on the 2:00)
Full 3 sec pause on both reps
Conditioning
Metcon (Time)
3 RFT cap 15
500 m row
15 pc 135/95
15 pull ups
CrossFit Toledo – CrossFit
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
150m run (one way traffic, 15 reps)
21 HRPU
150m run
15 S2OH 95/65
150m run
9 ring, bar, or box dips
In lieu of running, you may do 15 burpees
Accessory work
12-10-8 for quality
Plate or DB lateral raise
Plate or DB front raise
DB chest flies
CrossFit Toledo – CrossFit
Partner WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 21
10 Alt DDB burpee deadlifts
20 synchro sit ups
10 devils press
20 calories
Burpee DL: non working partner holds DL lockout
CrossFit Toledo – CrossFit
Strength
Bench Press (Daily 3RM)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
12 box jumps 24/20
25 double unders
7 thrusters 95/65
150m run (one way traffic, 15 reps)
CrossFit Toledo – CrossFit
WOD
Metcon (Time)
4 mile bike or 3K row
At the 2,4,6,8,10:00:
|20| 12 pull-ups
Time cap 16