CrossFit Toledo – CrossFit
Conditioning
Metcon (4 Rounds for time)
4 rds on the 10:00
20 At DB snatch 50/35
30/24/20 row or bike
20 BJ or step ups 24/20
400m run
Score working time each round
CrossFit Toledo – CrossFit
Skill work
Gymnastics
Skills EMOM X 10
Ask coach for a progression if needed
Strength
A: Back Squat (7 minutes to find heavy triple)
B: Back Squat (2×6 at 90% of A)
WOD
Metcon (AMRAP – Reps)
AMRAP 7
Thrusters (40% of A)
OTM 1-6, please do 4 lateral burpees
Score THRUSTERS
CrossFit Toledo – CrossFit
WOD
Metcon (Time)
4 RFT, CAP 18
250 m run
20 lateral bar hops
15 hang power snatch 95/65
10 HSPU or ring push-ups
Strength
Snatch Push Press (5×5 climbing )
Behind the neck
CrossFit Toledo – CrossFit
Strength
A: Sumo Deadlift (Heavy triple for the day)
B: Sumo Deadlift (5×3 @90% of A)
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 13
27 DU
21 RKBS 70/53
15 burpees to the rig
9 pullups
Rx+ , please do 9 STRICT dead hang pullups, returning to a full dead hang extension between reps
CrossFit Toledo – CrossFit
WOD
Metcon (Time)
15 squat cleans, 200m run
12 squat cleans, 200m run
9 squat cleans, 200m run
6 squat cleans, 200m run
6 push jerks, 200 m run
9 push jerks, 200m run
12 push jerks, 200m run
15 push jerks, 200m run
115/85 barbell
Extra Credit
Metcon (AMRAP – Rounds)
3 rounds for quality
150m farmer carry, heavy
16 Russian twists, moderate
1 minute plank hold, weighted
Max rounds =3
CrossFit Toledo – CrossFit
Partner WOD
Metcon (Time)
Buy in
3k/2500 relay row
300 AKBS
100 synchro walking lunges
75 burpee box jumps
50 Goblet squats
25 synchro GHD sit ups
During the buy in, one athlete is rowing while the other works on the AKBS. Switch whenever, but both tasks must be completed before moving on. Male/female teams can row 2750m.
CrossFit Toledo – CrossFit
WOD
Metcon (4 Rounds for calories)
AMRAP 4, rest 4 minutes
Round 1: 21 snatches 75/55, 40 DU
Cal bike with remaining time
Round 2: 18 snatches 95/65, 40 DU
Cal bike with remaining time
Round 3: 15 at 115/80, 40 DU
Cal bike remaining time
Round 4: 12 at 135/95, 40 DU
Cal bike remaining time
Extra Credit
Metcon (Calories)
AMRAP 4
9 snatches 155/105,40 DU
Max bike cals remaining time
CrossFit Toledo – CrossFit
WOD
A: Metcon (AMRAP – Reps)
AMRAP 10
150m run, one way traffic
Max bench press 135/85
SCORE BENCH PRESS REPS
Rest 5 minutes
Directly into…
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 10
15/12/10 row/bike
|15| 9 T2B or T2R
CrossFit Toledo – CrossFit
Strength
Sumo Deadlift (5×3 climbing)
Conditioning
Metcon (AMRAP – Rounds and Reps)
Amrap 15
Buy in 800 m run or 1K row
10 Alt DB Devils press 50/35
20 DB Ozh Lunge
30 sit ups
40 double unders
CrossFit Toledo – CrossFit
Weightlifting
Hang Squat Clean (Moderately heavy double)
WOD
Metcon (Time)
4 RFT cap 20
20/16/!3 row/bike
16 HPC 75/55
13 S2OH
20 bj or step ups24/20