CrossFit Toledo – CrossFit
Slice (Time)
2 RFT:
400m run
30 hang power cleans 115/80
30 AKBS 53/35
30 lunges with KB (hold however you like)
30 DU
Time cap: 20 minutes
Let’s do 33 of each this year
CrossFit Toledo – CrossFit
Strength
Deadlift (4×4 climbing)
Conditioning
Metcon (AMRAP – Rounds and Reps)
Amrap 13
150 m run (one-way traffic)
and one rope climb before each round
2-4-6-8-10… Ascending
Box jumps 24/20
For a partial round, run is scored as 15 reps
CrossFit Toledo – CrossFit
Conditioning
Wod1: Metcon (AMRAP – Rounds and Reps)
Amrap 12
20/16 row
20 sit ups
16 At DB snatch 50/35
Rest 3 minutes
Wod2: Metcon (AMRAP – Rounds and Reps)
Amrap 12
16/13 bike
8 KB S2OH(Left) 53/35
8 S20H (right)
16 KB SDHP
Workouts may be done in either order, with three minutes of rest between
CrossFit Toledo – CrossFit
Strength
A: Bench Press (3X8 climbing)
B: Bench Press (Amrap at 85% of A)
Conditioning
Metcon (Time)
Buy in stop sign run, 1 mile bike or 1k row
directly into 5 rounds
10 pull ups
10 push-ups
20 Wallballs 20/14
Time cap 15
CrossFit Toledo – CrossFit
Strength
Overhead Squat (3X3 across)
Technique Work
Empty barbell snatch warm-up
Build up to working weight
WOD
Over and Out (Time)
20 Power Snatches (115/80)
20 Barbell-Facing Burpees
20 Overhead Squats (115/80)
20 Barbell-Facing Burpees
20 Squat Snatches (115/80
CrossFit Toledo – CrossFit
CFT Barbell Class
Snatch Pull + 2 BTK Snatch + 2 OHS (1+2+2)
Perform 1 snatch pull followed by 2 below the knee snatches (3 second descent from hip to get bar below knee), followed by 2 tempo overhead squats with a 3 second descent
1 set is 1+2+2. Based off 1RM snatch – 2 sets at 70%, @75%, 1 @80%
Partner WOD
Metcon (Time)
5 RFT
10 Synchro Burpees
20 alternating box jumps 24/20
10 Synchro KB snatch
20 alternating goblet squat
CFT Run Club
Group run begins at 1 PM starting from Earnest brew Works. Join us for 6 miles and a pint! Please reserve in Wodify if you plan to attend.
6-mile training run (Time)
Run 6 miles
CrossFit Toledo – CrossFit
Weightlifting
A: Barbell complex: HPC + PJ (Max out Friday)
Conditioning
Metcon (AMRAP – Rounds and Reps)
Amrap 9
12/10/8 cal
6 DDB Devils press
6 Bar or ring dips
Extra Credit
Extra: Front Squat (4×3 at 110% of A)
Please perform 3 rope climbs between sets
CrossFit Toledo – CrossFit
Gymnastics
EMOM x10
1-2 movements
WOD
Metcon (Time)
1.5/1.2 mile bike
100 DU
80 walking lunges (BW)
60 lateral bar hops
40 power cleans 115/80
20 BFB
Time cap 19
CrossFit Toledo – CrossFit
Strength
A: Deadlift (3X5 climbing)
B: Good Mornings (3X5 climbing)
Conditioning
Metcon (Time)
4 rounds Time cap 12
12 T2B, T2R or Gd sit ups
24 AKBS 53/35
200 m run or 250/200 m row
CFT Run Club
This week will be an easy taper week. The long run on Saturday will be at 1 PM, 6 miles, starting from Earnest brew Works promptly at 1 PM. Next week we will return to higher mileage, and then begin the two week taper leading up to the race.
Mid week: just a single easy 4 mile run (vest up grinders). Pick a single mile in the middle ( mile 2 or 3) and push the pace for that mile. Record your results!
1-Mile Run (Time)
Max Effort 1-Mile Run
1 mile tempo run in the middle of a 4 mile easy run