CrossFit Toledo – CrossFit
Weightlifting
Record best triple and best single
A: Power Snatch (5×3 OTM)
B: 5×2 OTM
C: Power Snatch (5×1 OTM)
C: Power Snatch (5×1 OTM)
WOD
Metcon (Time)
4RFT
21/16/13 calories
5 snatch DL 155/105
5 T2B or T2R
5 BFB
Time cap 13
CrossFit Toledo – CrossFit
Strength
A: Front Squat (Daily 3RM)
B: Front Squat (3×3 @94% of A)
WOD
Metcon (Time)
|35|-27-21-15-9
Wall balls 20/14
BBJ 24/20
Time cap 15
CrossFit Toledo – CrossFit
CFT Barbell Class
2 Cleans + 1 Front Squat (2+1)
Two squat cleans followed by one front squat
2@70, 3@75
Power Snatch + Snatch (5x(1+1))
75% of snatch
Behind The Neck Jerk (5×2)
Taken from rack. Do not exceed 80%
CrossFit Toledo – CrossFit
WOD
Metcon (Time)
Time cap 22
1000 m row
30 GHD sit ups or T2B
30 KB snatch
800 m run or 1.8/1.5 mile bike
30 KB snatch
30 sit ups
100 double unders
CrossFit Toledo – CrossFit
Strength
A: Bench Press (1rm)
B: Bench Press (2X10 at 70% of A)
WOD
Metcon (Time)
4 RFT Cap 16
7 S2OH 135/95
14 box jumps 24/20
21/16/13 cal
28 walking lunges
CrossFit Toledo – CrossFit
Strength
A: Deadlift (Daily 5RM)
B: Deadlift (Daily 3RM)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
150m run (15 reps, one way traffic)
7 BFB
5 PC 165/115
30 donkey kicks
1 rope climb
CrossFit Toledo – CrossFit
Weightlifting
A: Barbell Complex: C + 3 FS (Final week to build in this complex )
B: Front Squat (3×3 at 90% of A)
WOD
Metcon (Time)
Partition any way:
100 goblet squats 53/35
100 pushups
100 AKBS
Time cap to begin cash out =16
Cash out: 1 mile run
CrossFit Toledo – CrossFit
CFT Barbell Class
Partner WOD
Metcon (Time)
5 rft cap 25
4 wall walks or 12 HSPU
12 T2B or T2R
24 hpc 95/65
400 m partner run or 2X250 m relay row sprint
CrossFit Toledo – CrossFit
Weightlifting
Snatch (EMOM x12 70-80% across)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
21 double unders
15 BJ 24/20
9 PS 115/80