CrossFit Toledo – CrossFit
CrossFit Toledo – CrossFit
WOD
Metcon (5 Rounds for reps)
5 Rounds
AMRAP 4, rest 4
27 lateral bar hops
21 DL
150m run (1 way traffic, 15 reps)
9 CJ
Round 1: 75/55
Round 2: 95/65
Round 3: 115/80
Round 4: 135/95
Round 5: 155/105
Rx+
Round 1: 95/65
Round 2: 115/80
Round 3: 135/95
Round 4: 155/105
Round 5: 185/125
CrossFit Toledo – CrossFit
Strength
EMOM X 15
MIN1: Rest
Min2: Back Squat (4 reps, climbing)
Min3: Push Press (3 reps, climbing)
Conditioning
Metcon (Time)
1k ROW
1 MILE BIKE
100 SINGLE UNDERS
24 BURPEE PULLUPS
CrossFit Toledo – CrossFit
CFT Barbell Class
Snatch Pull + Hang Snatch + OHS (1+1+1)
Perform a snatch pull, followed by a hang snatch, followed by an overhead squat
3@65, 2@70
Power Clean (2@65, 2@70, 1@75)
Push Press + Push Jerk (2+1)
Climbing
CrossFit Toledo – CrossFit
Weightlifting
The Bella Complex (Builders comfortable)
C+S2OH+FS+S2OH
WOD
Metcon (Time)
Time cap 21
800 m run
80 walking lunges
stop sign run
60 donkey kicks
400 m run
40 Burpees
200m run
20 G2OH 145/100
CrossFit Toledo – CrossFit
CFT Barbell Class
Snatch (5×2)
Snatch with pause in receiving plus snatch. Climbing no higher than 85%
Clean and Jerk (4x (1+2))
70-75%
Metcon (No Measure)
3 RFQ
8 split squats per leg
3 broad jumps
5 pull up negatives w/3-second descent
NOT FOR TIME
CrossFit Toledo – CrossFit
Strength
Back Squat (3×8 across)
WOD
Time cap 12
Metcon (Time)
4 RFT
12 pull-ups
16 DDB HPC
20 sit ups
CrossFit Toledo – CrossFit
CrossFit Toledo – CrossFit
WOD
Partner or solo
Badger (Time)
Three Rounds for time of:
30 ‘Squat’ Cleans, 95#
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
CrossFit Toledo – CrossFit
CFT Barbell Class
Snatch Pull + dip snatch + snatch (1+1+1)
Snatch pull with a pause at the knee + dip snatch + snatch with a pause in the receiving position
2@70%, 1@75, 1@80
3 Position clean pull + high hang clean + clean (1+1+1)
Pause at 1″ off ground, knee, power
1@65, 2@70, 1@75
Tall Jerks (3×3)
Climbing