CrossFit Toledo – CrossFit
Technique Work
Snatch complex: SP + 2SS + SPP (8 minutes to build as form allows)
Snatch pull + 2 squat snatch + snatch push press
WOD
Metcon (2 Rounds for calories)
Round 1, Amrap 8
Calorie bike or row
At the 0, 2, 4, and 6:00
9 deadlifts 155/105
9 |c2b| pull ups
Rest 2 minutes … and swap your bike for a rower or vice versa
Round 2, Amrap 8
Calorie row or bike
At the 10, 12, 14, and 16:00
7 deadlifts 225/155
7 pull ups |or 4 BmU|
Coach will assign a bike or a rower to begin the workout. You will change during the 2 minute rest. For |Rx+| you will perform chest to bar pull-ups during the first round, and bar muscle ups during the second round. As always, scale as needed.
CrossFit Toledo – CrossFit
Weightlifting
A: Front Squat (EMOM x 7, 2 reps climbing)
Rest 2 minutes
Technique Work
B: Squat Clean (12 X1 on the 0:30, at 70% of A)
WOD
Wod: Metcon (Time)
4 RFT
12 PC (50% of A)
12 BJO 24/20
12 HR push-ups or HSPU
12 jumping lunges
CrossFit Toledo – CrossFit
Conditioning
You will do both workouts, in no particular order.
The 2nd WOD will begin at 20:00
Wod1: Death Race (Time)
5 Rounds:
15/10 Calorie Assault Bike
10 Burpees
Wod2: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
CrossFit Toledo – CrossFit
Strength
A: Bench Press (3×4 climbing)
B: Bench Press (3×4 across at 90% of A)
C: Bench Press (AMRAP @ 85% of A)
Conditioning
CrossFit Toledo – CrossFit
Partner WOD
Metcon (AMRAP – Rounds and Reps)
Amrap 23
40 synchronized reverse lunges
30 cal
20 deadlift 135/95
10 Synchro lateral Burpee‘s over bar
CrossFit Toledo – CrossFit
Skill work
Standing Broad jump (Distance)
Athlete must stick the landing
5 attempts
Weightlifting
Clean and Jerk (Technique work, if feeling good, Max out Friday)
WOD
Metcon (Time)
5-1
Down and back sprints
Rope climbs or ring MU
Bear complex 135/95
()
CrossFit Toledo – CrossFit
Weightlifting
Barbell complex: Pull + HPS + 2 HSS (Billed. Focus on balance in the middle of feet.)
Metcon (Time)
14-12-10-8-6-4-2
Hang power snatch 75/55
Overhead squat
Donkey kicks
On the minute, minutes 1-8, 20 double unders or lateral bar hops
CrossFit Toledo – CrossFit
WOD
A: Metcon (AMRAP – Rounds)
5 rds(24 minutes)
Min1: 20-30 sec gymnastics skill
Min2: 12 thrusters 95/65
Min3: 12 BF Burpees
Min:4: cal sprint
Min5: rest
Score A: count one round for each minute where the work was completed (max = 20)
B: Metcon (5 Rounds for calories)
Score B: total calories
CrossFit Toledo – CrossFit
Strength
A: Push Press (3X5 climbing)
B: Push Press (2X5 at 90% of A)
C: Push Press (Amrap at 85% of A)
Conditioning
Metcon (Time)
5 RFT cap 14
12 DDB lunges
10 box jumps 24/20
8 t2b or T2R
6 seated DDB press or HSPU