CrossFit Toledo – CrossFit
CFT Barbell Class
Partner WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 24
12 synchro lateral burpees
24 HPC 95/65
12 synchro pull ups
24 box jumps
CrossFit Toledo – CrossFit
Weightlifting
Push Jerk (5×3 climbing )
WOD
Metcon (5 Rounds for calories)
5 Rounds
AMRAP 2
16 RKBS
8 S2OH 95/65 or 4 each arm with KB
6/4 HRPU
Cal sprint with remaining time
Rest 1 minute
CrossFit Toledo – CrossFit
Strength
Bench Press (5-3-2-1-1-1)
WOD
Metcon (Time)
Time cap 14
100 alternating single DB devils press
At Minute 2, 20 DUs
At minute 4, 40 DUs
at 6, 60
at 8, 80
after 80, you are done with the rope
CrossFit Toledo – CrossFit
WOD
Metcon (Time)
Time cap 20
1 mile run or 2K row
20 clean and jerks 135 | 95/65
800 m run or 1K row
10 snatches
Extra Credit
Squat Clean (Work up)
CrossFit Toledo – CrossFit
Strength
A: Good Mornings (5×5 climbing)
B: Pendlay Row (3X10 across)
WOD
C: Metcon (Calories)
Amrap 4
Calorie bike or row
Directly into…
D: Metcon (AMRAP – Rounds and Reps)
Amrap 7
3/2 strict pull ups
4/3 HRPU or HSPU
5 Deadlifts 185/125
30 double unders
CrossFit Toledo – CrossFit
Weightlifting
EMOM X 10 climb in Weight as comfortable
1-5: Snatch Balance (3 reps)
6-10: Snatch Push Press (2 reps)
Behind the neck
Conditioning
WOD: Metcon (AMRAP – Rounds and Reps)
Amrap 15
150 m run (15 reps) or 12/10 bike
12 snatch deadlift 115 | 75/55
9 HPS
6 OHS
CrossFit Toledo – CrossFit
CFT Barbell Class
Hang Snatch + OHS (1 @ 60, 63, 65, 70%)
2 AK Hang Snatch + 1 OHS = 1 Rep
Clean Pull to hold + Dip Clean + 3 Front Squat (1 @ 60, 65, 2@ 70% )
Each set it 1 + 1 + 3, % of 1RM Clean
Snatch Pull
Perform at 80-85 %
CrossFit Toledo – CrossFit
CFT Update
Join us at 6:15 PM for the final open throwdown! Ricky “the dragon” Pratt will take on Branden “beefcake” Gore in the final workout. It’s one to one after two weeks, and the final workout should be close! If you’d like to join afterward for a root beer or sandwich, talk to Joud about Doc Watson‘s at 7 PM…#Showup(ButReserveInAdvance)
WOD
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CrossFit Games Open 22.3 RX (Ages 16-54) (Time)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 65 lb, then 75 lb, then 85 lb
M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here
CrossFit Toledo – CrossFit
Strength
A: Bench Press (5X2 climbing)
B: 1X2 at 95% of A
C: 1X2 at 90% of A
D: Bench Press (Amrap at 85% of A)
CrossFit Toledo – CrossFit
Gymnastics
EM!OM x 10
Skill work
Conditioning
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″