CrossFit Toledo – CrossFit
Strength
Bench Press (12, 10, 2X10 across)
Conditioning
Metcon (3 Rounds for reps)
3 rds
One minute calorie bike
Rest one minute
One minute calorie row
Rest one minute
One minute clean and jerk 135/95
Rest one minute
1 calorie = 1 rep
CrossFit Toledo – CrossFit
Strength
Back Squat (5×3 on the 2:00, climbing )
WOD
Time Cap 18
Metcon (Time)
120 double unders
100 sit ups
80 walking lunges
60 s2oh 75/55
40 t2b or t2r
20 power snatch
CrossFit Toledo – CrossFit
Warm-up
1250/1000 recovery row, conversational pace
Strength
Shoulder Press (5×5 climbing )
WOD
Metcon (AMRAP – Reps)
AMRAP 11
1-2-3-4-5…ascending
Deadlift 155/105
Box jumps or steps 24/20
CrossFit Toledo – CrossFit
Metcon (AMRAP – Rounds and Reps)
Just show up. Kelsey will explain
CrossFit Toledo – CrossFit
Skill work
EMOM x12
Odd: 2-3 supinated strict pull-ups
Even : 5-8 HSPU
WOD
Metcon (Time)
400m run ro begin each round
27-21-15-9 burpees
CrossFit Toledo – CrossFit
Strength
Metcon (Weight)
10 minutes to complete a 600m barbell carry
WOD
Metcon (Time)
750m/600m row
400m run or 0.5/0.4 mile bike
13 CJ 115/80
17 box jumps 24/20
10 CJ, 20 BJ
7 CJ, 23 BJ
CrossFit Toledo – CrossFit
Strength
Sumo Deadlift (5×4 climbing)
WOD
Metcon (Time)
40-30-20-10
KB SDHP 53/35
Double unders
Rest 2 minutes
20-15-10-5
Alt KB Hang C&J + 2 lunges 53/35
T2B T2R, or GHD Situps
CrossFit Toledo – CrossFit
Weightlifting
Snatch complex: SPP+SB+OHS (On the 1:30 X 8, climbing)
WOD
Metcon (AMRAP – Rounds and Reps)
Amrap 11
3 power snatch 95/65
7 OHS
10 lateral Burpee‘s
15/12 row or 12/10 bike
CrossFit Toledo – CrossFit
WOD
Metcon (Time)
800 m run
Then, partition any way:
80 pull ups
80 AKBS 53/35
1600 m run
The time cap to complete the indoor work is 13 minutes. In other words, if you have not finished pull ups/swings by 13:00, at that time head out for your final run.
Strength/Skill
Metcon (AMRAP – Reps)
100 reps for QUALITKY
Perfect plank push-ups
rest as needed.