CrossFit Toledo – CrossFit
Gymnastics
Endurance EMOM x12
Choose a single movement and rep scheme you can maintain for all 12 rounds
Metcon (AMRAP – Rounds)
Add notes/details
WOD
Metcon (Distance)
AMRAP 12
Row for distance
At the 5:00
40 DL 185/125
CrossFit Toledo – CrossFit
Strength
A: Bench Press (Daily 5RM)
B: Bench Press (Daily 3RM)
Conditioning
Metcon (AMRAP – Reps)
AMRAP 16
Buy in: stop sign run
With remaining time:
3 |C2B| pull-ups
6 |HR| pushups
9 |jumping| air squats
*ignore the run for scoring purposes. For RX+, please do |all three|
CrossFit Toledo – CrossFit
Strength
Overhead Lunge (4×8 climbing)
Conditioning
Metcon (Time)
3 rft
21 PS 75/55
15 BBJ 24/20
6 wall walks
CrossFit Toledo – CrossFit
CFT Barbell Class
Partner WOD
Metcon (Time)
4 RFT cap 24
30 cal row, 24 bike, or 2X150 m relay run
30 sit ups
30 Synchro lateral bar hops
30 Power cleans 95/65
Cash out: 150 double unders
CrossFit Toledo – CrossFit
Technique Work
Split jerk EMOM X 6
1-3: Doubles @ 70%
4-6: Split Jerk (Doubles at 75%)
Strength/Skill
6-15: Barbell complex: 4DL + 3HPC + 2FS + Jerk (9 minutes to build as form allows)
Move at your own pace, taking as many or as few attempts as desired
Conditioning
Metcon (AMRAP – Reps)
Amrap 11
RX 1-2-3-4… Ascending
Clusters 95/65
Burpee pull ups
RX+ 1-2-3-4… Ascending
Bear complex 135/95
Ring MU
CrossFit Toledo – CrossFit
WOD
Metcon (Time)
4 RFT cap 15
18 BJ 24/20
150 m run (one-way traffic)
12 DDB DL
9 DDB HPC
6 DDB S2OH
Gymnastics
Gymnastics endurance EMOM x 10
Choose a single skill and a rep scheme you can hold for all 10 minutes
Examples may include, but are not limited to…
5 kipping HSPU
4 strict pull ups
25 foot handstand walk
15 second ring dip lockout
4 banded bar muscle ups
7sec Iron cross
10 hollow rocks
CrossFit Toledo – CrossFit
Weightlifting
EMOMx15
1-5: Hang Power Snatch (Triples)
6-10: Hang Snatch (Doubles )
11-15: Snatch (Singles )
WOD
Metcon (Time)
9-15-21
OHS 100/70
T2R, GHD, or T2B
Calories bike or row
CrossFit Toledo – CrossFit
Metcon
Metcon (Time)
800 m run
40 pull ups
40 bar facing Burpees
400 m run
20 bar facing Burpees
20 pull-ups
Strength
Bench Press
CrossFit Toledo – CrossFit
Weightlifting
Clean and Jerk (Max out Monday, as permitted by technique)
WOD
Metcon (Time)
75 double unders
750 m row
75 thrusters 75/55
CrossFit Toledo – CrossFit
CFT Barbell Class
Hang Snatch + OHS
AK Hang Snatch + OHS
(2+1) x2 sets @ 65%, 2 sets @ 70%, 1 set at 75%
Clean Pull to hold + Dip Clean + Front Squat
(1+1+1) x 1@65, 2@70, 1@75%
Snatch Pull
85% of 1RM Snatch