CrossFit Toledo – CrossFit
Squat
EMOM x 10 climbing
Min1: Front Squat (2 reps)
Min2: Back Squat (4 reps)
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
Buy in: 1 mile run
With remaining time:
15 lateral bar hops
12 PC 95/65
9 BJO 24/20
CrossFit Toledo – CrossFit
Strength
A: Bench Press (5×3 climbing)
B: Bench Press (3×3 at 90% of A)
WOD
Metcon (Time)
55 S2OH 95/65
160/130/100 cal row/bike
Minutes 2, 4, 6, 8 &10:
25 double unders
CrossFit Toledo – CrossFit
Conditioning
Metcon (AMRAP – Rounds)
EMOM X 16 each minute, please perform both:
5 Thrusters
5 pullups
RX 95/65
RX+ 135/95
Teens 14-15 75/55
Masters 50+ 75/55
Score rounds when all 10 reps are completed
Max = 16
Gymnastics
4 rounds, Tabata style (8 minutes)
10 sec hollow hold
10 sec hollow rocks
Rest 10 sec
10 sec arch hold
10 sec arch rocks
Rest 10 sec
10 sec plank or HS Hold
10 sec SLOW push-up or HSPU
Rest 10
20 sec L Sit or isometric knee raise
Rest 10
CrossFit Toledo – CrossFit
Weightlifting
EMOM x 12
1-3: 3 singles at 75%
4-6: 2 singles at 80%
7-12: Power Clean (Singles, climbing )
WOD
Metcon (Time)
27-22-15-9
Deadlift 185/125
Lateral burpees
Cash out: sandbag or wallball stop sign run
Time cap 14
CrossFit Toledo – CrossFit
Weightlifting
A: Snatch (EMOMx10 across at ~80% 1RM)
For quality
B: Snatch (Heavy single )
CrossFit Toledo – CrossFit
Partner WOD
Metcon (Time)
Buy in 400 m barbell carry 95/65
40-30-20-10
Front squats
Pull-ups
Alternating Burpee‘s
400 m partner run to complete each round
Extra Credit
Real functional fitness:
Thanks to the volunteers who will be available after the gym to help Erin move!
CrossFit Toledo – CrossFit
Weightlifting
Push Jerk (Challenging double)
WOD
Metcon (Time)
Time cap 18
Stop sign run
30 HSPU or push press 95/65
60/45 cal row
30 HSPU or PP
1 mile bike
CrossFit Toledo – CrossFit
Strength
A: Deadlift (4X5 climbing)
B: Good Mornings (12-10-8 climbing)
Conditioning
WOD: Metcon (Time)
4 RFT, cap 17
20 KB SDHP 53/35
20 double unders
10 hang CJ (R)
20 double unders
10 hang CJ (L)
100 m run
CrossFit Toledo – CrossFit
Weightlifting
Barbell complex: SC + HPC + FS (Build as form allows)
Conditioning
Metcon (Time)
Time capsule 12
60 thrusters 115/80
EMOM 4 BF Burpees
CrossFit Toledo – CrossFit
Skill work
Gymnastics
EMOM x 10
Muscle up progression
Skill work
WOD
Metcon (4 Rounds for time)
4 rounds, on the 5:00
20 box jump overs 24/20
16/13/10 cal row/bike
12 hand release push-ups
8 hang power snatch 95/65
40H lunge