CrossFit Toledo – CrossFit
Strength
6 sets, on the 3:00
A: Bench Press (3×5 climbing )
B: Bench Press (3×5 across at 85% of A)
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
Buy in: 1 mile bike
32 DUs
24 AKBS 53/35
16/13 cal row
8 knees to elbow
Extra Credit
If you do not complete at least 3 rounds, with appropriate scaling, please:
Run to stop sign
Do 24 burpees
Run back
CrossFit Toledo – CrossFit
Strength
Overhead Squat (Build to heavy single or technique practice)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 16
25 foot DDB front rack lunge (5 reps)
8 burpee pullups
25 foot bodyweight reverse lunge (5reps)
8 hspu
CrossFit Toledo – CrossFit
Metcon (Time)
15-12-9-6-3
Tire flips, sand bag cleans, or MU
Synchro hang power clean 95/65
Bear complex
Synchro T2B
Stop sign run after each round
Time cap 31
CrossFit Toledo – CrossFit
Strength
A: Front Squat (2RM)
B: Front Squat (Max out friday )
WOD
Metcon (Time)
3 RFT time cap 15 minutes
400m run
30 DUs
20 wallballs 20/14
10 OH lunge115|75/55
CrossFit Toledo – CrossFit
Wod 1: Metcon (Time)
Time Cap 10
21-15-9
Cal bike
Snatch 105|75/55
If you can snatch over 165/125, you may consider RX+
This is meant to be a sprint.
Wod 2: Metcon (AMRAP – Reps)
3 rounds
1 minute row
Rest 1 minute
1 minute db 50/35 box step up and overs 24/20
Rest 1 minute
CrossFit Toledo – CrossFit
Barbell Cycling
Metcon (AMRAP – Reps)
EMOM X 16
2 PC 135/95 + 3 S20H
RX +: please use 115/85, and perform one complex every 30 seconds
Score total barbell complexes (16 or 32)
CrossFit Toledo – CrossFit
WOD
With a continuously running clock
A: 1-Mile Run (Time)
Max Effort 1-Mile Run
Rest until 12:00
B: Metcon (AMRAP – Reps)
AMRAP 5
1 rope climb, MU, or BMU
5 back squats 225|155/105
Rest until 20:00
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 7
10 T2B, T2R, or GHD sit ups
150m run (15 reps) or 12/9 bike
20 donkey kicks
CrossFit Toledo – CrossFit
WOD
Metcon (5 Rounds for calories)
5 rounds, 4:00 work, 4:00 rest
40 DUs
21 BJ or step ups 24/20
* sumo DL
Cal row with remaining time
_________
* sumo DL
Round 1: 21 @ 95/65
Round 2: 18@ 135/95
Round 3: 15@ 165/115
Round 4: 12@ 195/135
Round 5: 9@ 225/155
CrossFit Toledo – CrossFit
Metcon (Time)
60 partner wall balls
600m partner run
60 cal bike
60 burpees
60 synchro sit ups
60 burpees
60 cal bike
600m partner run
60 partner wall balls
Cash out: 60 cleans 135/95
CrossFit Toledo – CrossFit
Weightlifting
Split Jerk (Technique work, or max out Friday)
WOD
Metcon (Time)
1000 m row
75 S20H 45/35
50 pull-ups