CrossFit Toledo – CrossFit

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Weightlifting

EMOM x 10

Technique Work

1-5: Hang Power Snatch (5X3 across @ 65% of snatch)

6-10: Hang Snatch (5X2 across at 70%)

WOD

Metcon (AMRAP – Reps)

2 rounds(15 minutes total)

2 minute bike(Calories)

Rest one minute

2 minute row

Rest one minute

1 minute OHS 105 | 75/55

Rest one minute

CrossFit Toledo – CrossFit

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Strength

Bench Press (3×10 across)

Select a weight you are certain you can make for all three sets

Conditioning

Metcon (AMRAP – Rounds and Reps)

Amrap 18

5 pullups

10 push-ups or 5HSPU

15 air squats or 8 alt pistols

15/12/10 cal row/bike

CrossFit Toledo – CrossFit

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Grind: Metcon (Distance)

60 minutes, as many miles as possible…

With a vest

Half: Metcon (Distance)

90 minutes, as many miles as possible

CrossFit Toledo – CrossFit

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CFT Barbell Class

Power Snatch (2 Power Snatch w/Pause at Knee + 1 Power Snatch)

2 second pause, rest 2 min btwn sets.

2@75, 2@80, 1@85

3 Position Clean + Jerk (1+1+1+1)

Dip clean, ATK Hang Clean, From Floor + 1 Jerk
2@70, 1@75, 1@80%

Rest 2 min btwn sets

Clean Deadlift (3×5 @ 85%)

2″ deficit

6 sec eccentric on last rep

CrossFit Toledo – CrossFit

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Weightlifting

Hang Power Snatch (6×3 climbing )

WOD

Metcon (Time)

10-1

DDB hang C&J 50s/35s

Single DB 20 inch box step over

*25 DUs after completing each round

Time cap 17

CrossFit Toledo – CrossFit

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WOD

Metcon (4 Rounds for time)

4 rounds on the 5:00

1 mile bike or stop sign run

20 ALT DB snatch

12 pull ups rest with remaining time

MOBILITY

Take 10-15 minutes to roll out, stretch, or work on mobility. You should do this every day!

CrossFit Toledo – CrossFit

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Weightlifting

EMOM X 10

1-5: Barbell complex: HPC + PJ (2 complexes, climbing)

You may drop and reset between complexes

6-10: Barbell complex: HPC + PJ (1 complex, climbing)

WOD

Metcon (Time)

Time cap 16

25-20-15-10-5

Deadlifts 185/125

Box jumps 24/20

At the 2:00, 4, 6, 8 and 10:00

9 |Strict| HSPU

CrossFit Toledo – CrossFit

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Strength

Metcon (AMRAP – Reps)

10 minutes on the clock to complete ”

100 perfect push-ups

100 perfect sit ups

Partition as needed. Focus on QUALITY over speed.

Score reps completed (max = 200)

WOD

Metcon (Time)

Buy in 1200/1000 m row

directly into 4 rounds:

12 OH reverse lunge 75/55

6 3FOR1 lateral burpees

Time cap 14

CFT Run Club

CrossFit Toledo – CrossFit

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Strength

Back Squat (10-6-6-6)

WOD

Metcon (Time)

4RFT

15/12/10 calorie row/bike

3BMU, 2MU, or 1 rope climb

200m run

15 wallballs 20/14

Time cap: 17

CrossFit Toledo – CrossFit

Join the CFT run club for our Sunday group run. We will be meeting at Farnsworth Metropark. See Facebook family page for details.

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CFT Run Club

Two rounds on the 45:00

We will begin promptly at 12 PM, going 4 miles out…

Rest until 12:45 PM.

Run 4 miles back… A little faster.

A: 4 mile run (Time)

B: 4 mile run (Time)

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757 Warehouse Rd Toledo, OH

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