CrossFit Toledo – CrossFit
Strength
A: Back Squat (Heavy-ish set of 4)
B: Back Squat (2×8 at 90% of A)
Conditioning
Metcon (Time)
4 RFT
20 wallballs 20/14
15 pullups
10 CJ 145/100
CrossFit Toledo – CrossFit
Conditioning
Metcon (Time)
400 m run
80 akbs
400 m run
60 sdhp
400 m run
40 kb synchro C&J
400 m run
20 synchro goblet reverse lunge
cash out: 3k row or 5/4 mile bike
CrossFit Toledo – CrossFit
Weightlifting
Barbell complex: Cluster + PJ + Split jerk
WOD
Metcon (AMRAP – Reps)
Amrap 12
RX +
1-2-3-4-5… Ascending
Bear complex 115/85
Bar or ring MU
RX
5 strict pull ups
5 strict dips or strict HSPU
5 Bear complex 95/65
CrossFit Toledo – CrossFit
WOD
Metcon (Distance)
AMRAP 22
2-4-6-8-10… Ascending
DDB HPC 50s/35s
DDB FS
DDB S2OH
150 m run after each round (One-way traffic)
if raining, you may row 150 m
SCORE DISTANCE RUN/ROWED
Accessory work
14-12-10 reps for quality
Good mornings
Glute ham raises
CrossFit Toledo – CrossFit
WOD
0-36: Metcon (6 Rounds for reps)
2 rounds in any order
3min cal bike, rest 3
3 min ps 95/65, rest 3
3 min bbj 24/20, rest 3
After final rest (33:00-36:00), directly into:
36-45: Metcon (AMRAP – Reps)
EMOM x 10
5-10 toes to bar
CrossFit Toledo – CrossFit
Strength
Alt EMOM x 12
Nin1: Bench Press (3 reps climbing from 70%)
Min2: Deadlift (4 reps, climbing)
WOD
Metcon (AMRAP – Reps)
AMRAP 14
33-27-21-15-9
Power cleans 95/65
Pull ups
CrossFit Toledo – CrossFit
Strength
A: Back Squat (Moderately heavy set of 5)
B: Back Squat (2×10 across at 85% of A)
Conditioning
Time Cap: 12
Metcon (Time)
63-45-27
Double Unders
42-30-18
Wall balls 20/14
21-15-9
Pull-ups
CrossFit Toledo – CrossFit
Saturday morning class will be at 9am this week
Partner WOD
Metcon (Time)
Time cap: 32 minutes
800m partner run
80 DU
80 DL 135/95
Stop sign run
60 DU
60 DL 185/125
400m run
40 DU
40 DL 225/155
Cash out: 60 alt HR push-ups
CrossFit Toledo – CrossFit
Weightlifting
Begin at 65-70%
5X one across, on the 0:3
5X1 climbing, on the 0:30
EMOM x 10
Once you start climbing at lift 6, add 5 pounds after a make, take off 10 pounds if you miss
Hang Snatch (Full snatch preferred, but power acceptable)
WOD
CrossFit Toledo – CrossFit
Saturday partner WOD will be at 9 AM this week to accommodate the 12 PM kayak crew.
#JustShowUp One hour early.
Workout Of the Week
Conditioning
Metcon (Calories)
3 Minutes at 50%, rest 2 minutes
3 minutes at 65%, rest 2 minutes
3 minutes at 80%, rest 2 minutes
3 minutes MAX EFFORt, Rest 2 min
3 @ 80%, rest 2 minutes
3 @ 65%, rest 2 minutes
3 @ 50%, relax
Bike, row, or ski… Score the middle 3