CrossFit Toledo – CrossFit
Strength
A: Back Squat (New 2RM)
B: Back Squat (Heavy single)
Conditioning
Metcon (AMRAP – Reps)
Amrap 14
7 rounds, on the 2:00
18/14/11 cal
Amrap Wallballs 20/14 with remaining time
CrossFit Toledo – CrossFit
Strength
Shoulder Press (5×2 climbing)
Conditioning
Metcon (Time)
4 rounds
12 HSPU or DDB push press 50s/35s
12 pull ups or DDB bent over row
15/12/10 cal row/bike
Rest 1 minute
Score total clock time when finished, including 3 minutes of rest
CrossFit Toledo – CrossFit
Weightlifting
A: Power Clean (EMOM x 10, 2 quick simgles)
WOD
B: Metcon (AMRAP – Reps)
4 rounds, on the 3:00
RX barbell = 65% of A
15 DL
15 let Burpees
15 BJ 24/20
Score MAX Power cleans with remaining time
CrossFit Toledo – CrossFit
Strength
Bench Press (10-5-2-2-2)
Conditioning
Metcon (Time)
Five rounds, time cap 18
200 m run or 16/13/10 cal row/bike
20 thrusters 45/35
20 floor press
20 hang muscle clean
CrossFit Toledo – CrossFit
Conditioning
Metcon (Time)
Stop sign partner run to begin each round
21-15-9
alt Barbell complex
Synchro pullups
Alt BJO
Cash out: HEAVY 50m partner sled push
Barbell complex = 3DL+2HPC+S2OH 95/65
CrossFit Toledo – CrossFit
Weightlifting
Push Jerk (Emom 10×2 across at 70%)
WOD
Metcon (Time)
100 KB snatches
100 wallballs
Partition any way
Time cap 17
CrossFit Toledo – CrossFit
WOD
Time cap 16
Metcon (Time)
On the 2:00
18/14/11 cal row/bike or 200 m run
Max Burpees with remaining time
continue until you reach 100 Burpees
Skill work
Gymnastics
Skills EMOM 12
Focus on STRICT movements
CrossFit Toledo – CrossFit
Strength/Skill
A: Hang Clean (4×2 climbing)
B: Back Squat (2×2 across at 98% of recent 2RM)
Conditioning
Metcon (Time)
4 rounds
21 jumping lunges
15 deadlifts 115/80
9 HPC
Cash out: 75/60/50 cal row/bike
Time Cap 16
CrossFit Toledo – CrossFit
WOD
A: Metcon (AMRAP – Reps)
AMRAP 6
10 Alt DB Snatch 50/35
5 pullups
5 T2B
Rest until 10:00
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 10
8 Single DB Devil press (R) 50/35
16 sit ups
8 Single DB devil press (L)
32 double unders
Strength
Extra Credit
C: Shoulder Press (4×5 climbing)
CrossFit Toledo – CrossFit
Weightlifting
Snatch Balance (5×3 climbing)
Conditioning
Metcon (Time)
5 rft cap 15
4 ps 95/65
4 ohs
4 oh lunge
12 bj 24/20
12 lat bar hops
150 m run