CrossFit Toledo – CrossFit
WOD
Metcon (Time)
20 CJ 135/95
20 PS 115/80
20 Thrusters 95/65
Every 3:00, starting at 0:00, 200m run
CrossFit Toledo – CrossFit
CFT Barbell Class
Snatch Complex
2 Snatch Pulls + Snatch + 2 OH squat
Perform 5 working sets between 65-75%. Record top set.
Power Clean + Push Press (2+1)
4 sets with 1 min rest between at 70%
Clean Pull + Floating Clean Pull (1+1)
Perform one clean pull from the ground followed by one floating clean pull.
3×2 at 85%
CrossFit Toledo – CrossFit
Strength
Bench Press (70-75% 5X5 across)
WOD
Metcon (Time)
For time, partition anyway
50 PS 95/65
50 Burpee T2B or T2R
CrossFit Toledo – CrossFit
Gymnastics
10 minutes of wall walk practice or handstand walking
Technique Work
CJ warm-up and technique primer
WOD
A: Metcon (AMRAP – Reps)
If the work is completed during the 2 – minute window, move onto the next round. Rest until the top of the next 2.
0-2: 30 Wallballs 20/14
2-4: 35 Wallballs
4-6: 40 Wallballs
6-8: 45 Wallballs
… Continuing to ascend by 5
Once you fail to complete the Wallballs during the two minute window, you have numeral five additional minutes to establish a 1RM clean and jerk.
B: Clean and Jerk (5 minutes to build)
CrossFit Toledo – CrossFit
Weightlifting
Push Press (5×4 climbing)
WOD
Metcon (Calories)
Amrap 7
100 double unders
30 power cleans 135/95
Cal with remaining time
Rest 3 minutes
Metcon (Time)
40/30/25 cal
30 deadlifts 185/125
100 double unders
Score working time (Clock -10:00)
CrossFit Toledo – CrossFit
WOD
Metcon (AMRAP – Rounds)
EMOMx20
Min 1: 12/9/7 cal
Min 2: 10 alt DB devils press
Min 3: 8 20″ DB step ups
Min 4: 20 ab mat sit ups
Score = rounds fully completed
Max = 20
MOBILITY
Stretch.
Roll.
Recover.
Talk to your coach for suggestions.
CrossFit Toledo – CrossFit
CFT Barbell Class
Snatch (3,2,1 @ 65,70,75,70,75,80)
Clean and Jerk (1+2)
2@70
2@75
1@80
Snatch Pull (2×2@100, 1×1@105)
Partner WOD
Metcon (Time)
50 cals
8 alternating rounds of DB DT (50/35)
40 cals
6 alt rds DB DT
30 cals
4 alt rds DB DT
20 cals
2 alt rounds DB DT
Split work evenly with partner. Alternate whole rounds of DT.
1 round DT=
12 deadlifts
9 Hang Power Cleans
6 Push Jerks
CrossFit Toledo – CrossFit
Strength
Bench Press (5×3 climbing )
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
21/16/13 cal row/bike
12 S2OH 115/80
24 RKBS 53/35
CrossFit Toledo – CrossFit
Weightlifting
Power Clean (7×2 climbing)
Conditioning
Metcon (Time)
5 RFT
12 DDB hang CJ
15 BJ 24/20
35 DU