CrossFit Toledo – CrossFit
Weightlifting
Muscle Snatch (6×1 climbing )
Snatch complex: SPP+SB+OHS (Work up to comfortable weight )
Metcon
Metcon (Time)
4 RFT
50 DU
400m run
15 OHS |115| 75/55
CrossFit Toledo – CrossFit
CFT Barbell Class
Snatch Pull + Power Snatch (2+1)
Snatch Pull to hip – NO EXTENSION. Return to ground. Power Snatch.
2 sets @ 70%, 2 sets @ 80%, 1@ 85%
Clean Pull to hold + Dip Clean + Front Squat (1+1+2)
2 sets@60% of 1RM clean, 2@65, 1@70%
Behind The Neck Jerk
75% across, rest 1 min between sets.
Partner WOD
Metcon (AMRAP – Rounds and Reps)
Amrap 24
Buy in stop sign barbell carrry 95/65
30 synchro AKBS
30/25/20 calories
30 bottom to bottom goblet squats
30 T2B
CrossFit Toledo – CrossFit
Weightlifting
A: Push Press (3RM for the day )
B: Push Press (3×3 at 90% of A)
WOD
Metcon (Time)
400m run
20 alt DB snatch 50/35
400m run
20 Alt DB hang CJ
400m run
20 alt DB snatch
400m run
20 alt DB hang CJ
CrossFit Toledo – CrossFit
Weightlifting
Front Squat (5×2 climbing)
WOD
Metcon (Calories)
On the 2:00 x10
1 rope climb
15 wallballs 20/14
Max calories in remaining time
CrossFit Toledo – CrossFit
Girls Gone Wild (Time)
KAREN-HELLEN-GRACE-A-BELL
150 Wallball shots #20/#14
THEN: 3 rounds of:
run 400m (partners run together)
21 KB Swings #53/#35
12 Pullups
THEN
30 Clean&Jrk 135/95
30 Snatches #135/#95
CrossFit Toledo – CrossFit
Weightlifting
Hang Snatch (8×2 climbing )
WOD
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
CrossFit Toledo – CrossFit
Weightlifting
Barbell complex: PC + 2 S2OH (10 mins to build )
WOD
Metcon (AMRAP – Rounds and Reps)
Amrap 16:
27 donkey kicks
21 walking lunges
15 HPC 85/60
9 S2OH
CrossFit Toledo – CrossFit
WOD
A: 1000m Row (Time)
Max Effort 1000m Row
Rest until 10:00
B: Metcon (Time)
30 T2B, T2R or GHD sit ups
40 Cal bike
30 DDB C&J
Accessory work
For completion:
30 GHD hip extensions
30 ring dips
CrossFit Toledo – CrossFit
Strength
Bench Press (73-78% 5X5 across)
A few pounds more than last week
WOD
Time cap 16
alternate RX option: sub stop sign run for bike or row
Metcon (Time)
50/40 cal bike
50 S20H 95/65
50/40 cal row
50 box jumps 24/20
CrossFit Toledo – CrossFit
Gymnastics
EMOM x10
A. 9 pull-ups or 5 strict pull-ups
B. 9 pushups or 5 strict hspu
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
14 front squats 95/65
28 sit ups
56 double unders