CrossFit Toledo – CrossFit
Strength
Back Squat (5X5 across at 85% of last week’s 5RN)
If you do not have a recent 5RM, instead build to a daily 5RM and record a 1X5.
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 11
5 down and back sprints
10 burpee box jumps 24/20
20 alternating DB snatch 50/35
CrossFit Toledo – CrossFit
Weightlifting
EMOM x14
1-7: Power Snatch (1 rep OTM at 70% across)
8-14: Power Snatch (1 rep OTM climbing from 70%)
Conditioning
CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)
Includes Masters up to 54 years old
0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups
6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
CrossFit Toledo – CrossFit
CFT Barbell Class
CFT barbell 22.2 at 9am!
Partner WOD
Metcon (Time)
Buy in: max unbroken bench press 135/75
Rest until 2:00
Waterfall start, 6 athletes every 2:00
40-30-20-10
Synchro lunges
Partner wallballs
Alt burpees to a 45# plate
Cal bike or row
Bench Press (Buy in bench )
Extra Credit
CrossFit Toledo – CrossFit
Strength
Push Jerk (Build to a challenging triple)
Conditioning
Metcon (5 Rounds for reps)
5 rounds
1 minute KB 53/35 20 inch step ups
1 minute KB SDHP
1 minute sit ups
Rest 1 minute
CrossFit Toledo – CrossFit
Barbell Cycling
Metcon (Weight)
EMOM x 10 across
1 clean pull + 4HPC + 4FS + S20H
Select a wait where you can stay unbroken for all 10 minutes
WOD
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
CrossFit Toledo – CrossFit
Skill/Strength
EMOM x 15
For minutes 1-10:
A: 2 snatches at 70-75% across
B: gymnastics skill work(20-30 SEC)
directly into…
11-15: Snatch (1 snatch OTM, climbing)
Conditioning
Metcon (AMRAP – Reps)
Amrap 6
5 HPS 95/65
5 OHS
10 BJ 24/20
30 DU or lateral bar hops
Rest 3 minutes
Metcon (AMRAP – Reps)
Amrap 6
3 HPS 115/80
3 OHS
14 BJ
30 DU or lateral bar hops
CrossFit Toledo – CrossFit
Strength
A: Bench Press (Daily 2RM)
B: Bench Press (Daily 1RM)
C: Bench Press (Amrap at 80% of B)
Conditioning
WOD: Metcon (Time)
4 rft
11 T2B or T2R
13lat burpees
15 DL 155/105
15/13/11 cal row/bike
CrossFit Toledo – CrossFit
Strength
Back Squat (5×5 climbing)
Conditioning
Metcon (AMRAP – Rounds and Reps)
Amrap 14
5 down and back sprints
4 PC 115/80
3 S2OH
2 Front rack reverse lunges
2 MU, BMU or burpee pull-ups
Cool Down
3 minute easy bike or a row
5 minutes of stretching/mobilization
CrossFit Toledo – CrossFit
Weightlifting
Snatch Push Press (5×3 climbing)
Behind the neck
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
30 DUs
15 burpee box jump overs 24/20
30 DUs
15 PS 75/55
CrossFit Toledo – CrossFit
CFT Barbell Class
Overhead Squat (3×2 with 2 second pause)
At or below 50% of 1RM OHS
Snatch Balance (5 x 1)
At or below 50% of 1RM snatch
Partner WOD
A: Metcon (AMRAP – Reps)
Amrap 22
One athlete will be on the bike or Rower at all times, while the other athlete works on the chipper. Athletes may switch at any time.
5 pull ups
5HR push-ups
10 lunges
10 CJ 95/65
Score A= combined reps of pull-ups, push-ups, lunges, and CJ
B: Metcon (Calories)
Score B= total combined calories