CrossFit Toledo – CrossFit

Stamina Squat

7 rounds on the 2:00

3 Front squats, 6 back squats

select a weight up to 60% of front squat

Front Squat (3 reps )

Back Squat (6 reps)

Conditioning

5 RFT (Time)

11 pullups

9 DL 95/65

7 HPC

5 S2OH

CrossFit Toledo – CrossFit

Partner WOD

CrossFit Toledo – CrossFit

Weightlifting

Front Squat (Build to a heavy single)

Conditioning

Amrap, 16 (AMRAP – Rounds and Reps)

20/16/12 cal

20 wallballs 20/14

16. Walking lunges.

12 Burpee box jumps, 24/20

The extra Slice

Strict Pull ups (Did you make progress with your progressions?)


CrossFit Toledo – CrossFit


Weightlifting

Hang Power Snatch (Triples, climbing)

Conditioning

AMRAP 15 (AMRAP – Rounds and Reps)

100m run or 10/8 bike sprint

10 pull-ups

8 KB SDHP 70 | 53/35

6 PS 135 | 95/65

run = 10 reps for partial rounds

CrossFit Toledo – CrossFit

CFT Barbell Class

Power Snatch + Hang Power Snatch + OHS

3(1+1+1) @ 65% of POWER SNATCH
1(2+1+2) @ 70%
1(2+1+2) @ 75%

Paused Front Squat (2×3 @ 70%
2×2 @ 75%
1×2 @ 80%)

Pause 2 seconds in the bottom

Jerk Dip + Jerk

5(1+1) climbing

CrossFit Toledo – CrossFit

Warm-up

Extended warm up

Split jerk technique

and foot work

Conditioning

EMOMx30

Min 1: Clean and Jerk (1 rep, climbing from 60%)

Min 2: 16 alt DB snatch

Min 3: Deadlift (5 reps@ CJ weight )

Min 4: DUs (AMRAP – Reps)

30 seconds max double Unders

rest 30 seconds

score total DUs (singles) across all 6 rounds
Min 5: rest 1 additional minute, add weight

You will be resting a total of 90 seconds after double Unders

CrossFit Toledo – CrossFit


Strength

A: Thruster (4×5 climbing on the 2:00)

Rest 2:00

B: Thruster (AMRAP at 75% of A)

Conditioning

Cap 16 (Time)

2 mile bike

1K row

20 DDB hang cluster

1 stop sign run

The extra Slice

WOD (Checkmark)

Have you been working on your strict pull-up progression?

CrossFit Toledo – CrossFit

Partner WOD

WOD (Time)

Buy in: 150 partner wall balls

then 3 rounds:

Partner stop sign run

30 CJ 135/95

30 BFB

CrossFit Toledo – CrossFit


CrossFit Toledo – CrossFit

Strength

Conditioning

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