CrossFit Toledo – CrossFit
Weightlifting
A: Bench Press (Daily 2RM)
B: Bench Press (5×2 across at 90% of A)
WOD
CrossFit Toledo – CrossFit
Gymnastics
Endurance EMOMx14
Choose 1 or 2 movements and a rep scheme you are confident you can complete for all 14 rounds
WOD
AMRAPs may be done in either order
Metcon (AMRAP – Reps)
AMRAP 6
25 foot DDB hang lunge (score 5 reps)
10 DDB hang CJ
25 foot front rack lunge
20 sit ups
Rest 3 minutes
Metcon (AMRAP – Reps)
AMRAP 6
10 cal bike
10 alt DB snatch
30 DUs
CrossFit Toledo – CrossFit
Weightlifting
Push Jerk (5×2 climbing )
WOD
A: Metcon (Time)
5RFT
5 DL
10 BFB
150m run
Build in weight as you feel comfortable
B: Deadlift (Record heaviest unbroken set of 5)
CrossFit Toledo – CrossFit
Strength
15 minutes on the clock to complete both lifts
A: Overhead Lunge (5×2 climbing)
B: Front Squat (5×3 climbing)
WOD
1-Mile Run (Time)
Max Effort 1-Mile Run
Directly into…
Metcon (Time)
3 rounds Time cap 20
18 pull ups
18 push-ups
18 thrusters 75/55
Score total clock time
CrossFit Toledo – CrossFit
MOBILITY
Stretch, mobilize… Take 10 minutes, and try to take 10 minutes every day
Gymnastics
Eight minutes skills practice
CrossFit Toledo – CrossFit
CFT Barbell Class
Partner WOD
Metcon (Time)
10-20-30-40
Partner Wallballs 20/14
Synchro RKBS 53/35
Pullups
Cal bike or row
CrossFit Toledo – CrossFit
Weightlifting
A: Hang Snatch (4×2 @ 70%)
B: Hang Snatch + OHS (6×1 climbing)
AK Hang Snatch + OHS
WOD
Metcon (AMRAP – Reps)
AMRAP13
10/8/6 cal row/bike
1-2-3-4…ascending
HSPU or burpees to a #45 plate
SCORE HSPU or burpees only
CrossFit Toledo – CrossFit
WOD
Metcon (Time)
Buy in 2 mi bike or 1500 m row
directly into 12 rounds
5 push-ups
5 Deadlifts 185/125
5 push-ups
10 pistols
cash out: 10 power cleans 185/125
CrossFit Toledo – CrossFit
Weightlifting
A: Barbell Complex: C + 3 FS (12 minutes to build)
Strength
B: Bench Press (10 minutes to find Dailey 2RM)
WOD
Metcon (AMRAP – Rounds and Reps)
Amrap 8
8 pc 115 | 75/55
8 F.R. Rev. Lunge
16 Situps
32 double unders
CrossFit Toledo – CrossFit
WOD
Metcon (Time)
10 S20H 95/65
10 lateral Burpees
10 box jumps 24/20
24/20/16 cal row/bike
rest 1 minute
10 S20H 115/80
10 lateral Burpees
10 box jumps
24/20/16 cal row/bike
rest 1 minute
10 S20H 135/95
10 lateral Burpees
10 box jumps
24/20/16 cal row/bike
rest 1 minute
10 S20H 155/105
10 lateral Burpees
10 box jumps
24/20/16 cal row/bike