CrossFit Toledo – CrossFit
Strength
Barbell complex: 3 HSC + split jerk (Practice, build, focus on technique)
Conditioning
Metcon (AMRAP – Reps)
1-2-3-4-5…ascending
C&J 115/80
BBJO 24/20
AMRAP 11
CrossFit Toledo – CrossFit
Technique Work
Hang Power Snatch (5×4 climbing)
Conditioning
Time cap 15
Metcon (Time)
RX
1250/1000 m row or 1.8/1.5 mile bike
50 S20H 75/55
30 K2E
500/400 row or 0.9/0.7 bike
RX+
800 m run
50 HSPU
15 ring MU
400 m run
CrossFit Toledo – CrossFit
Badger (Time)
Three Rounds for time of:
30 ‘Squat’ Cleans, 95#
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
CrossFit Toledo – CrossFit
Strength
Bench Press (5×3 climbing )
Conditioning
Metcon (4 Rounds for calories)
4:00 on, 4:00 off x4
50 DU
15 devils press
Cal row or bike in remaining time
Round 2: 12 devils press
Round 3: 9 devils press
Round 4: 6 devils press
Score is calories
CrossFit Toledo – CrossFit
A: Metcon (AMRAP – Rounds and Reps)
Amrap 15
Partner couplet:
Wallballs and deadlifts
#JustShowUp for details
Rest 5 minutes
B: Metcon (AMRAP – Reps)
Amrap 12
Partner triplet
6 BBJ 24/20
10 alternating hang snatch 50/35
8 T2B
switch working partner after each movement
CrossFit Toledo – CrossFit
Weightlifting
A: Overhead Squat (Build as form allows)
B: Snatch (Build as form allows)
WOD
Metcon (AMRAP – Rounds)
AMRAP 9
3 muscle snatch 75/55
4 OH Lunge
5 OHS
150 m run, one-way traffic
CrossFit Toledo – CrossFit
Gymnastics
10 minute skills EMOM
1 or 2 movements
20 -30 sec of work each minute
WOD
Metcon (Time)
14-12-10-8-6-4-2
Time cap 14 minutes
KB snatch
Box jumps 24/20
KB goblet reverse lunge
CrossFit Toledo – CrossFit
Conditioning
0-28: Metcon (Calories)
1 minute sprint, rest 1 minute
2 minute sprint, rest 2
3 minute sprint, rest 3
4 minute sprint, rest 3
3 minute sprint, rest 2
2 minute sprint, rest 1
1 minute sprint
Sprint for calories, bikerow
Rest 2 minutes, until 30:00
30-35: Metcon (AMRAP – Reps)
Amrap 5
Run to the stop sign
With remaining time:
Burpee‘s to a #45 plate
CrossFit Toledo – CrossFit
Bodybuilding
Shoulder Press (5×5 climbing)
Between Each set
10 Alt DB, plate, or banded front raise
Barbell Cycling
Metcon (Time)
5 rft, time cap 16
3 pc 135|95/65
3 thrusters
20 DUs or lat bar hops
3 pc
3 thrusters
10 lat burpees
CrossFit Toledo – CrossFit
Strength
A: Front Squat (Daily 2R M)
B: Front Squat (3×2 across at 95% of A)
WOD
Metcon (AMRAP – Reps)
AMRAP 12
20 reverse Wallballs 14/10
20 Alt DB Snatch 50/35
1o Oblique T2B