CrossFit Toledo – CrossFit
Strength
A: Deadlift (4×5 across (75% -80%))
B: Deadlift (AMRAP at 90% of A)
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
20 Alt DB snatch 50/35
10/8 cal row or bike
20 DB goblet reverse lunge
10/8 cal row or bike
CrossFit Toledo – CrossFit
Strength
Warm up to a working weight
in the 75% -80% range
A: Bench Press (4X5 across)
B: Bench Press (AMRAP at 90% of A)
Conditioning
Metcon (Time)
Time cap 11
15-12-9-6-3
Pc + 2 S2oh 115/80
3for1 lateral Burpee‘s
CrossFit Toledo – CrossFit
Weightlifting
Snatch (Technique and form practice)
WOD
CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
CrossFit Toledo – CrossFit
Partner WOD
Metcon (2 Rounds for time)
Waterfall start, one team every 2:00
24 Synchro GHD sit ups
24 alternating Burpee‘s
24 power clean 95/65
24 shoulder to overhead
24 Synchro AKBS
rest until 20:00
Repeat
Extra Credit
During your rest.
500m Row (Time)
Max Effort 500m Row
CrossFit Toledo – CrossFit
Weightlifting
PP+PJ+Split Jerk (Climb as comfortable)
WOD
Metcon (Time)
50/40 cal row
40 box jumps 24/20
20 clean and jerks 155/105
30 box jump overs
40/30 cal bike
CrossFit Toledo – CrossFit
WOD
Armistice (3 Rounds for time)
3 rounds on the 5:00
score working time each round
Round 1:
400 m run
21 DL 185/125
21 HR Pushups
21 Pull-ups
Round 2:
400 m run
15 DL
15 HR Pushups
15 Pull-ups
Round 3:
400 m run, 9, 9, and 9
alternate RX cardio option if it is dark or raining:
30/24 bike, or 40/30 row
Skill work
Practice double unders or some other skill you are working on
MOBILITY
Take 7 minutes to work on your biggest mobility need.
Spend some time on this every day outside of class.
CrossFit Toledo – CrossFit
WOD
Metcon (AMRAP – Reps)
Amrap 10
2-4-6-8… Ascending
HSPU or ring dips
Gymnastics complexes🤸♀️
after each round, 20 double unders
__________
🤸♀️Gymnastics complex
scaled: 1 knee raise +1 jumping pull up
RX: 1 t2b + 1 pull-up
RX+: 1 t2b + 1 C2b + 1 BMU
Strength
Focus on concentric speed
Back Squat (12-10-8-8)
Bench Press (4X4 climbing)
CrossFit Toledo – CrossFit
Weightlifting
Barbell Complex: PS + OHS (EMOM x 8)
Power snatch + overhead squat
2 sec pause
Conditioning
Metcon (AMRAP – Reps)
8 rounds
One minute calorie row or bike
One minute DDB Hang C&J 50s/35s
rest one minute
CrossFit Toledo – CrossFit
Weightlifting
Emomx14 climbing as comfortable
1-7: Barbell complex: PC+HPC (1 complex)
8-14: Clean Pull (2 reps )
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
3PC 95/65
4 FR lunge
5 FS
15/12/10 calorie row/bike
20 lateral bar hops
Rx+ option please use 135/95