CrossFit Toledo – CrossFit
Strength
A: Bench Press (6X3 climbing)
B: Good Mornings (3X6 climbing)
C: Burpee 30/30 (AMRAP – Reps)
10 rounds for reps:
30 seconds burpees
30 seconds rest
Rest 3 additional minutes
D: Metcon (AMRAP – Reps)
7 rounds
30 sec cal sprint, bike or row
30 sec rest
CrossFit Toledo – CrossFit
Weightlifting
Barbell complex: 2 pulls + HSC (Billed. You may reset after pulls)
Clean pull + clean pull + hang Squat clean
WOD
Metcon (AMRAP – Reps)
1 min clusters 95/65
1 min pullups
2 min clusters
2 min pullups
3 min clusters
3 min pullups
CrossFit Toledo – CrossFit
Weightlifting
Barbell complex: PP+PJ+Jerk (Work up)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
10 S2OH 115/80
25/20 cal row
50 DU
CrossFit Toledo – CrossFit
CHAD (Time)
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
CrossFit Toledo – CrossFit
Weightlifting
Barbell complex: PC+HPC (Climb)
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 16
20 Alt Single leg V ups
20 Alt DB Hang cleans 50/35
20/16/13 cal
CrossFit Toledo – CrossFit
WOD
Metcon (4 Rounds for reps)
AMRAP 4
20 DL 95/65
20 HRPU
Rest 4 minutes
AMRAP 4
15 DL 135/95
15 BBJ 24/20
Rest 4 minutes
AMRAP 4
10 DL 185/125
10 bar or ring dips
Rest 4 minutes
AMRAP 4
5 DL 225/155
5 HSPU or DDB push press 50s/35s
Extra Credit
Rest 4 minutes
Deadlift (4 minutes to find 2RM)
CrossFit Toledo – CrossFit
Strength
A: Bench Press (Daily 3RM)
1×4 at 95% of A
1×4 at 90% of A
B: Bench Press (AMRAP at 85% of A)
WOD
C: Metcon (AMRAP – Reps)
AMRAP 4
4 FS 135/95
8 T2B
Rest 1 minute
D: Metcon (Calories)
AMRAP 4
Cal bike or row
Rest 1 minute
E: Metcon (AMRAP – Reps)
AMRAP 4
8 thrusters 95/65
16 sit ups
CrossFit Toledo – CrossFit
Weightlifting
Power snatch: 10×1 on the 0:30, climbing from 50%
6-10: Power Snatch (5×1 OTM climbing )
11-15: Overhead Squat (5×2 OTM, climbing )
WOD
CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
CrossFit Toledo – CrossFit
Partner WOD
Partner or solo
12 days of Christmas at CFT (Time)
The 12 days of Christmas
Barbell loaded at 95/65
1 Cluster
2 HSPU
3 Power snatch
4 BBJO 24/20
5 C&J
6 Air squats
7 Pull ups
8 H.R. Push ups
9 T2B
10 Deadlifts
11 Bar or ring Dips
12 Front rack reverse lunge
The repetition scheme is just like the song…
1, 2-1,3-2-1,4-3-2-1 …
CrossFit Toledo – CrossFit
Conditioning
With a continuous Ly running clock, youwill do all three workouts. The first two sprints may be done in either order (first six class reservations get choice). The first sprint will begin at the call of 3, 2, 1… Go! And the second will begin at 5:00. The third workout will begin at 10:00
A: 500m Row (Time)
Max Effort 500m Row
Rest until 5:00
B: 1-mile bike (Time)
Sprint
Rest until 10:00
C: Metcon (Time)
Partition any way
80 20″DB step ups 50/35
80 Alt DB snatch
Time cap 14 (when clock strikes 24:00)