CrossFit Toledo – CrossFit

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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

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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

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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

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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

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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

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Weightlifting

CrossFit Toledo – CrossFit

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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

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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

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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

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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

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757 Warehouse Rd Toledo, OH

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