CrossFit Toledo – CrossFit
MOBILITY
5-10 minutes every morning and evening
Spend some time on your biggest mobility needs.
You will move better, feel better, and you will
generally be a better person.
WOD
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 10
1-2-3-4… Ascending
1 round of Cindy
1 barbell complex
________
Cindy: 5 pull ups, 10 push-ups, 15 squats
BB complex: HSC + FS + S20H 165 |115/75
Rest five minutes
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 10
3 HSPU
6 T2B/T2R
6 PC 115/75
3 S2OH
CrossFit Toledo – CrossFit
WOD
A: Metcon (AMRAP – Rounds and Reps)
Solo workout, Amrap 12
150 m run, one-way
10 KB snatch
Rest 3 minutes
Partner WOD
Metcon (Time)
4 rds
250m partner WB run
30 Partner WB
35 BBJ 24/20
40 AKBS 53/35
CrossFit Toledo – CrossFit
WOD
Metcon (6 Rounds for calories)
6 rounds, 3:00 of work, rest 3:00
Round 1:
18 PC 75/55
18 BF Burpees
Calorie bike or row with remaining time
round 2:
15 PC 95/65
15 BF Burpees
Calories with remaining time
Round 3:
12 PC 115/80
12 BF Burpee‘s
Calories with remaining time
Round 4:
9 PC 135/95
9 BF Burpees
Calories
Round 5:
6 @ 155/105, 6 BFB, calories
round 6:
3 @ 185/125, 3 BFB, cal
CrossFit Toledo – CrossFit
Squat
A: Paused Front Squat (Heavy single, FULl 3 sec pause)
B: Back Squat (Heavy double)
Conditioning
Metcon (AMRAP – Rounds and Reps)
Amrap 12
Buy in: 800 m run directly into…
10 Alt DB Snatch 50/35
10 DB Thrusters
10 DB 20 inch box step ups
50 double unders
——————————-
🎖 for the DB thruster, hold one dumbbell head in each hand
CrossFit Toledo – CrossFit
Gymnastics
EMOM x12
1-2 movements
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 17
150m run (one way traffic)
15/12/10 cal row/bike
9 DDB hang CJ 50s/35s
1 rope climb, 2 MU, or 3 BMU
🤸🏻 run = 15 reps
CrossFit Toledo – CrossFit
WOD
Partner or solo
Kalsu (Time)
For Time:
100 Thrusters, 135# / 95#
*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here
CrossFit Toledo – CrossFit
Weightlifting
A: Hang Power Clean (Build to a challenging triple)
B: Clean Pull (3×3 climbing)
WOD
Metcon (Time)
5 RFT time cap 13
5 Lat burpees
10 DL 275|185/125
15/12/10 cal row/bike
CrossFit Toledo – CrossFit
Strength
12 minutes in the clock
0-6: Front Squat (6 minutes to find 2RM)
6-12: Back Squat (6 minutes to find 4RM)
WOD
Metcon (Time)
5 RFT
30 AKBS 53/35
12 jimmy koshack lunges 53/35
12 T2B
Time cap 17
CrossFit Toledo – CrossFit
Weightlifting
Clean and Jerk (Technique focus, building as form allows)
Conditioning
Metcon (4 Rounds for time)
5 rounds, on the 5:00
21 DDB box step overs 50s/35s
12 alt dB hang CJ
250m run