CrossFit Toledo – CrossFit
Strength
Barbell Complex: C + 3 FS (Any type of clean, build as form allows)
WOD
Metcon (Time)
30/25 bike
400m run
Directly into 21-15-9:
Deadlifts 185/125
Jumping lunges
Lateral burpees
Extra Credit
Rest 2-3 minutes
E.c.: 800m Run (Time)
Max Effort 800m Run
CrossFit Toledo – CrossFit
Strength
EMOM X 15 climbing
1-5: Shoulder Press (Triples OTN)
6-10: Push Press (Doubles OTM)
1115: Push Jerk (Singles OTM)
WOD
Metcon (AMRAP – Reps)
AMRAP 12
BUY IN: 1000/800 m row,60/50 calorie bike or 800 m run
2-4-6-8… Ascending
Push-up + shoulder taps
Pullups
CrossFit Toledo – CrossFit
Weightlifting
EMOM x 12
looking to build throughout
1-6: Power Clean (6×1 OTM)
7-12: Squat Clean (6×1 OTM)
Conditioning
Metcon (Time)
5 rounds
9 power cleans 115/80
9 T2B or T2R
15/12 row or 12/9 bike
CrossFit Toledo – CrossFit
Strength
Back Squat (8×2 on the 1:30 climbing )
Conditioning
Metcon (Time)
88 odd object 20″ box step overs*
EMOM odd 1-9: 6 BJ 24/20
EMOM even 2-10: 8 air squats
No more interruptions after 10:00
Male athletes need to flip their box during odd interruptions
* odd object: sand bag, stone, wallball, db, or kb
CrossFit Toledo – CrossFit
Strength
Bench Press (12-10, 2X8 across)
Extra Credit
Db bent over row
12-10-8-8
Between sets of bench
WOD
Metcon (AMRAP – Reps)
Amrap 12
2-4-6-8-10… Ascending
DDB HC2OH
Pullups
at the 3:00, 6, and 9 minute marks:
40 double unders
Do not score double unders
CrossFit Toledo – CrossFit
CFT Update
June 19, 11am
Burpees and beers was cancelled,
So let’s go to Earnest.
Barbells&Brews 21.2 at 11am
Weightlifting
Power Snatch (18×1 at 75% on the 0:45)
Workout Of the Week
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
CrossFit Toledo – CrossFit
WOD
Metcon (Time)
40-30-20-10
KB snatch (switch whenever)
BBJ 24/20
Rx+ use 53/35 KB and 30/24 box
16 minute time cap
Gymnastics
Gymnastic skill EMOMx10
Minute 1: get upside down, HS hold, shoulder taps, negatives, or progression
Minute 2: other gymnastics skill
CrossFit Toledo – CrossFit
Weightlifting
Behind The Neck Jerk (Build )
Conditioning
Metcon (4 Rounds for time)
Nikki’s choice. Just show up…
4 on the 5:00
200
20
12
CrossFit Toledo – CrossFit
WOD
Metcon (3 Rounds for time)
3 rounds, on the 8:00, in any order
Round 1:
2×15 bike or 2×20 row relay
Directly into 21-15-9
Deadlift 225/155
HSPU
2×15 bike or 2×20 row relay
Round 2:
2×15 bike or 2×20 row relay
Directly into 21-15-9
Thrusters 95/65
Pull-ups
2×15 bike or 2×20 row
Round 3:
2×15 bike or 2×20 row
Directly into 30 Clean and jerks 155/105
2×15 bike or 2/20 row
CrossFit Toledo – CrossFit
Weightlifting
Power Snatch (24×1 om the 0:30 @ ~70% across)
WOD
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#