CrossFit Toledo – CrossFit
Partner WOD
Metcon (Time)
Grab a wallball or sandbag
You will carry it the entire workout
if you are pregnant, just use body weight
3 RFT
400 m partner power walk
25 foot Synchro lunge
24 step ups 24/20 đŸ¤°
25 foot Synchro lunge
24 kb c&J
-_______
đŸ¤°during step ups, non-working partner hold a plank or side plank.
CrossFit Toledo – CrossFit
Weightlifting
EMOM X 10
1-5: push jerk (3 reps at 70% across)
6-10: Push Jerk (2 reps, climbing)
WOD
A: Metcon (AMRAP – Reps)
AMRAP 5
10 PC 95/65
5 3FOR1 lat burpees
Rest 3 minutes
B: Metcon (AMRAP – Reps)
AMRAP 5
5 C&J 125/85
10 pistols
CrossFit Toledo – CrossFit
Squat
Power Snatch + Overhead Squat
1 complex OTM for 10 minutes
CrossFit Toledo – CrossFit
6 AM, where you been?
Strength
A: Bench Press (4X5 climbing from 60%)
B: Bench Press (AMRAP at 85% of A)
Conditioning
WOD: Metcon (Calories)
5 rounds on the 4:00
5 HSPU
10 hang 20H 95/65
15 BJO 24/20
Cal with remaining time
CrossFit Toledo – CrossFit
Gymnastics
Skills EMOM x 10
1-2 movements, 15-25 seconds of work
Conditioning
If you are up for it, please do all 3. You may do them in any order, and please rest 5-6 minutes between workouts.
A: Metcon (AMRAP – Reps)
Amrap 3
Buy in: 32 GHD situps
sandbag cleans with remaining time
SCORE cleans
B: Metcon (AMRAP – Reps)
Amrap 2
Deadlifts 245/165
Rx+ barbell 315/225
(Only an option if your deadlift is over 405/300)
C: Metcon (AMRAP – Reps)
AMRAP 3
Buy in 400 m/300 m row
Max T2b or T2R with remaining time
CrossFit Toledo – CrossFit
CrossFit Toledo – CrossFit
Partner WOD
Metcon (Time)
4x250m relay row or 4X12 cal bike
6 rope climbs
36 CJ 95/65
6 rope climbs
30 CJ 115/8
6 rope climbs
24 CJ 135/95
4x250m relay row or 4X12 cal bike
RX +
36 at 135/95
30 at 155/105
24 at 185/125
CrossFit Toledo – CrossFit
Strength
Good Mornings (12-10-8-6)
Conditioning
Metcon (2 Rounds for reps)
AMRAP 6
15 deadlifts 155/105
15 BFB
rest 3 minutes
AMRAP 6
12 deadlifts 225/155
12 3for1 lateral Burpees
_______
3for1: 3 lateral bar hops +1 Burpee = 1 rep
CrossFit Toledo – CrossFit
Weightlifting
EMOM x 15
Climb as comfortable
You may rack the barbell after minute 10
1-5: Hang Power Snatch (2 reps )
6-10: Hang Snatch (1 rep, power or full)
11-15: Overhead Squat (2 reps )
WOD
Metcon (AMRAP – Reps)
AMRAP 10
2-4-6-8-10…ascending
T2B or T2R
S2OH 95/65
35 DU after each round
CrossFit Toledo – CrossFit
Strength
A: Shoulder Press (6×2 climbing)
B: Shoulder Press (Amrap @70% of A)
Conditioning
Metcon (AMRAP – Reps)
TABATA (20 sec work: 10 seconds rest)
8 rounds, alternating
Wallballs 20/14
Alt KB or DB Hang CJ
KB 20″ step ups
Ass bike cal