CrossFit Toledo – CrossFit
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
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
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
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
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
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
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
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
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.
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.