CrossFit Toledo – CrossFit
Strength
A: Push Press (5X3 climbing)
B: Back Squat (3X5 across at 95% of recent 5RM)
If you do not have a recent 5RM, instead build to a heavy set of 5 for the day and record a 1X5.
WOD
Metcon (Time)
Time cap 17
Buy in 1200/1000 m row or 1.8/1.4 mile bike
Directly into 3 rounds:
12 BBJ 24/20
2X 25’ DDB Front rack lunge
12 DDB hang C & J
cash out 600/500 m row or 0..9/0.7 mile bike
CrossFit Toledo – CrossFit
Technique Work
Split jerk footwork
Empty barbell warm up
Clean and Jerk (Build as comfortable )
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
500/400m row or 27/21 bike
28 RKBS 53/35
7 bear complex 135|95/65
3 OHS
Scoring note: for partial round the entire bike/row= 1 rep
Extra Credit
Attn runners:
Please complete anytime this weekend.
4K run (Time)
CrossFit Toledo – CrossFit
Strength/Skill
EMOM X 12
Odd: gymnastics skill/progression
Even: Deadlift (5 reps, climbing)
Conditioning
Metcon (Time)
8-1
DDB Devils press
Bar or ring dips
Down & back sprints
|RX+ please use the tall rings for dips|
CrossFit Toledo – CrossFit
Weightlifting
Barbell complex: Pull + HPS + 2 HSS (12 minutes to build)
Conditioning
Metcon (2 Rounds for reps)
ROUND 1 AMRAP 8
50 double unders
40 S2OH 45/35
30 sit ups
20 box jumps 24/20
10 overhead lubge 45/35 rest 2 minutes
ROUND 2 AMRAP 8
10 HSPU
10 cal bike or row
30 donkey kicks
CrossFit Toledo – CrossFit
Barbell Cycling
EMOM x 10
1-5: 3 reps, climbing
6-10: Push Press (3 reps OTM across)
Conditioning
Metcon (Time)
4 RFT cap 12
15Thrusters 75/55
15 BF Burpees
15 pullups
CrossFit Toledo – CrossFit
WOD
Metcon (4 Rounds for time)
4 rounds on the 6:00
24 KB snatch
15/12 cal row
12 oblique T 2B
12/10 cal bike
Score WORKING TIME each interval
Strength
Back Squat (4×5 across at 90% of recent 5RM)
If you do not have a recent 5 RM, instead build to a daily 5RM and record a 1X5
CrossFit Toledo – CrossFit
Gymnastics
Gymnastics skill EMOM x 10
1 or 2 movements/progressions
WOD
Metcon (3 Rounds for calories)
AMRAP 4
9 HSPU
21 DL 225/155
45 double unders
calorie row/bike with remaining time
Rest 1 minute
AMRAP 4
15 HSPU
15 DL
45 double unders
Calories with remaining time
Rest 1 minute
AMRAP 4
21 HSPU
9 DL
45 double unders
Calories with remaining time
ScoreCALORIES each round
CrossFit Toledo – CrossFit
Technique Work
Snatch barbell warm-up & technique review
warm up to working weight
WOD
Choose A or B
Looking for a “FULL” snatch or a “squat snatch” in both workouts.
Both workouts have a time cap of 10
Afterward, everyone will do workout C
A: Amanda (Time)
1 Round for time of 9-7-5 reps of:
Ring Muscle-ups
Snatch, 135#/95#
B: Metcon (Time)
9 snatches 135/95
9 BBJ 30/24
7 snatches 165/115
7 BBJ
5 snatches 185/125
5 BBJ
Athlete is responsible for their own weight changes
Conditioning
C: Metcon (Calories)
6 rounds
1: 30 row/bike
0:30 rest
CrossFit Toledo – CrossFit
WOD
Metcon (AMRAP – Reps)
Amrap 26
50/40/30 cal row/bike
40 power cleans 95/65
30 hand release push-ups
20 toes to bar
10 Wall walks or muscle ups
20 toes to bar
30 hand release push-ups
40 power cleans
50/40/30 cal
with remaining time, Burpees over the Bar