CrossFit Toledo – CrossFit
Strength
1-4: Deadlift (5×5 across ~75%)
On the fifth set, please do AMRAP
5: Deadlift (Set 5)
Conditioning
Metcon (4 Rounds for time)
4 rds on the 5:00
30 KB SDHP 53/35
20/15 H. R. Push-ups
150 m run or 50 DU
CrossFit Toledo – CrossFit
Conditioning
Metcon (AMRAP – Reps)
AMRAP 16
60 cal
50 T2B/T2R
400 m run (score 40 reps)
30 squat cleans 135 | 95/65
20 S2OH or HSPU
Strength
Bench Press (10, 10, 2X 10 across)
CrossFit Toledo – CrossFit
Metcon (4 Rounds for time)
4 rounds, on the 8:00
400m partner run or 30/24/20 cal relay
30 DL*
30 HRPU
*non working partner hold a dead hang during deadlifts or a plank during pushups
CrossFit Toledo – CrossFit
Technique Work
Extended barbell warm-up
Technique review, and warm up to working weight
Choose one style of jerk. You will be doing doubles across at 70%.
A: Push Jerk (EMPM X 10, doubles at 70%)
B: Split Jerk (ENON x 10 doubles)
WOD
Metcon (Time)
3 RFT cap 16
400m run
30 situps
20 Alt DB snatch 50/35
CrossFit Toledo – CrossFit
Strength
Thruster (3-3-3-3-3 climbing )
Conditioning
Metcon (Time)
800m run
100 pullups
800m run
CrossFit Toledo – CrossFit
WOD
Metcon (AMRAP – Rounds)
EMOM X 24
score rounds fully completed, max = 24
6 ROUNDS
Min1: 16 (8R+8L) KB Hang C&J 53/35
Min2: 32 DU or 30 sec practice
Min3: 8 BBJO 24/20
Min4: Front Rack Lunge (4 reps, climbing)
CrossFit Toledo – CrossFit
Strength
A: Power Clean (10 minutes to build)
B: Bench Press (10 minutes to build)
A+B=C: PCBP total (Total Weight)
Power Clean (1 Rep Max)
Bench Press (1 Rep Max)
Conditioning
Metcon (Calories)
AMRAP 8
21 DDB Devils press or wall walks
Cal bike or row with remaining time
CrossFit Toledo – CrossFit
Dirty 30 (Time)
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders
CrossFit Toledo – CrossFit
Weightlifting
Clean and Jerk (Technique work, up to working weight )
WOD
Metcon (Time)
5 rounds, on the 5:00
400m run
1 round of DT 155/105
DT= 12DL, 9HPC, 6PJ
Score is SLOWEST round
CrossFit Toledo – CrossFit
Weightlifting
Hang Power Snatch (Doubles, climbing as technique allows)
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
BUY IN 1 MILE RUN OR 3 MILE BIKE
Directly into…
24 DUs
24 Domkey kicks
24 DU
24 Situps or 12 T2B/T2R
24 DU
24 RKBS 53/35