CrossFit Toledo – CrossFit
CFT Update
There will be no 6:15 PM
class on Wednesday
WOD
Metcon (Time)
Time cap 31
5k/4k row or 8/6.5 mile bike
At minute 3, 3 BBJ 24/20
At minute 6, 6 BBJ
At 9:00, 9
Ar 12 do 12
At 15, do 15
After the set of 15, you are done with BBJ
CrossFit Toledo – CrossFit
Weightlifting
ENON X 15, climbing as comfortable
For minutes 6-10, your choice: power or squat
1-5: Hang Power Clean (2 reps)
6-10: Hang Clean (1 rep)
11-15: Front Squat (2 reps)
WOD
Metcon (AMRAP – Reps)
AMRAP 9
9-15-21-27-33…
Pull ups
Thrusters 95/65
CrossFit Toledo – CrossFit
Strength
Bench Press (4×8 climbing )
WOD
Metcon (AMRAP – Reps)
AMRAP 14
20 cals
20 sit ups
20 ring rows or DDB rows
20 DDB S2OH
CrossFit Toledo – CrossFit
WOD
You and your partner will perform both workouts, and you may do
them in either order.
#justshowup for details
A: Metcon (AMRAP – Reps)
3 rounds
Score A = total wallballs
B: Metcon (Calories)
Total calories rowed
WOD
C: Metcon (AMRAP – Reps)
3 rounds
Score C= total DB reps
D: Metcon (Calories)
Total calories biked
CrossFit Toledo – CrossFit
Strength
a: Sumo Deadlift (4×5 climbing)
b: Sumo Deadlift (AMRAP @ 90% of a)
WOD
WOD: Metcon (AMRAP – Reps)
AMRAP 12
2-4-6-8…ascending
T2B or T2R
BJ 24/20
HSPU or HRPU
CrossFit Toledo – CrossFit
Weightlifting
Hang Power Snatch (5×3 climbing)
WOD
A: Metcon (AMRAP – Reps)
AMRAP 6
30 DUs
10 G2OH 75/55
Rest 4 Minutes
B: Metcon (AMRAP – Reps)
AMRAP 6
35 DU
5 G2OH 115/80
CrossFit Toledo – CrossFit
Strength
A: Push Press (7 minutes to build to 3RM)
B: Push Press (3 minute window: 1x max reps @ 80% of A)
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
10/8 calories
10 burpee pull-ups
CrossFit Toledo – CrossFit
Strength
Weighted Step-ups (4X8 climbing, 20” bar on back)
Conditioning
Metcon (AMRAP – Rounds)
7 rounds, on the 3:00
10 KB OHS 53/35 (L)
10 RKBS
10 KB OHS (R)
15/12/10 cal row/bike
score each round where
the work is FULLY completed.
Max = 7
CrossFit Toledo – CrossFit
Metcon
Fast and Heavy (Time)
For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
Scaling
As stated, pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets. This workout should be treated like a sprint, so run hard and try to avoid resting until it is over. Intermediate athletes can perform this workout as prescribed, just with lighter dumbbells. Newer athletes can reduce the reps and shorten the runs.
Beginner Option
For time, fast and heavy:
15 dumbbell thrusters
Run 200 meters
12 dumbbell thrusters
Run 200 meters
9 dumbbell thrusters
Run 200 meters
To learn more about Fast and Heavy click here
Weightlifting
EMOM X 10
1-5: Power Clean (T&g double)
6-10: Power Clean (Build to a heavy single)
CrossFit Toledo – CrossFit
Strength
Bench Press (5×2 climbing )
Conditioning
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
CJ 95/65
T2B or T2R
Lateral burpees over bar