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CrossFit Toledo – CrossFit

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Strength

Deadlift (EMOM x 12, doubles, climbing)

Conditioning

Metcon (Time)

27-21-15-9 Time cap 20

Wallballs 20/14

KB cleans 53/35

push-ups

Sit ups

CrossFit Toledo – CrossFit

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Weightlifting

Hang Squat Clean (Build, work on smooth transition)

Conditioning

Metcon (Time)

400 m run or 500 m row to begin each round

15-12-9-6-3

BBJO Burpee pull up 24/20

CrossFit Toledo – CrossFit

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Partner WOD

Metcon (Time)

Cardio buy in:

4K row or 6 mi bike

40-30-20-10

DDB hang clusters

Synchro sit ups

Renegade row

CrossFit Toledo – CrossFit

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WOD

A: Metcon (4 Rounds for calories)

Amrap 6

10 box jumps 24/20

8 benchpress

6 down and back sprints

3/2 rope climbs

Calories with remaining time

Rest 2minutes

X 4 rounds

Score A = total calories

Score B = heavy set of bench

Looking to increase on benchpress each round

Coach will jump around to spot as needed

B: Bench Press (Dailey 8RM)

CrossFit Toledo – CrossFit

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Workout Of the Week

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Accessory work

Metcon (AMRAP – Reps)

Rest as needed between sets

For the third set of each,

chase the pump

10-10-10+

Hammer curls

Skull crushers

GHD hip extensions

GHD sit ups

CrossFit Toledo – CrossFit

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Technique Work

Empty barbell snatch warm up

WOD

Metcon (Time)

10-8-6-4-2

HPs 95/65

BFB

50-40-30-20-10

Double unders

Strength

BTN PRESS (5×5 climbing)

Behind the neck

CrossFit Toledo – CrossFit

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Strength

EMOM X 12 climbing

1-6: Deadlift 3 reps

7-12: Deadlift (2 reps)

Conditioning

Metcon (Time)

4 RFT Time cap 18

30/24/20 cal row/bike

25 hang C & J 45/35

20 good mornings

15 t2b or T2R

CrossFit Toledo – CrossFit

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Strength

Climb as comfortable

1-6: Front Squat (EMOM x 6, 3 reps)

7-17: Front Squat (E2mo2n x 6, 2 reps)

WOD

Metcon (AMRAP – Rounds and Reps)

Amrap 11

25’ KB OH lunge 53/35 ( 5 reps)

10 KB snatch

25’ KB OH lunge

10 KB step ups 24/20

CrossFit Toledo – CrossFit

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Technique Work

Snatch Balance (7×2)

WOD

Metcon (4 Rounds for time)

4 rds on the 5:00

7 HsPu

14 HPC 105/75

98 double unders

CrossFit Toledo – CrossFit

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Metcon (3 Rounds for time)

Partner workout

3 rounds on the 12:00

40 |C2b| pull-ups

40 Burpees |6″ TARGET|

40 cal row |bike|

4X150 m relay |sandbag| run

Score: 3 rounds for time

Score each round separately