CrossFit Toledo – CrossFit
Conditioning
Metcon (Time)
30-20-10
Synchro DL 185/125
Synchro BFB
400m run to complete each round
Rest 5 minutes
10-20-30
PS 95/65
T2B
500m relay row or 30 cal relay after each round
Time Cap 32 minutes
Weightlifting
The Bella Complex (Work up )
C+S2OH+FS+S2OH
CrossFit Toledo – CrossFit
Strength
Thruster (Daily 3 RM)
WOD
Time cap 20
Metcon (Time)
40 double unders
400 m run
40 Wallballs 20/14
40 double unders
400 m run
30 Wallballs
40 double unders
400 m run
20 Wallballs
40 double unders
400 m run
10 thrusters 155/105
CrossFit Toledo – CrossFit
Conditioning
You will be doing both workouts, with a two minute transition between. We will be working off of the Gym Clock (allowing carryover meters/calories).
Row: Metcon (Distance)
10 rounds
1 minute row 4 meters
Rest 1 minute
Bike: Metcon (Calories)
10 rounds
1 minute bike 4 cal
Rest 1 minute
CrossFit Toledo – CrossFit
Weightlifting
EMOM X 10
Snatch Push Press (Doubles, OTM x 10, climbing)
Behind the neck
WOD
Time cap 18
Metcon (Time)
50-40-30-20-10
KB snatch 53|35/25
75-60-45-30-15
Sit ups
CrossFit Toledo – CrossFit
WOD
Metcon (Time)
4 RFT time cap 28
400m run
4 rounds
4 pullups
8 pushups
12 Air squats
RX+ wear a vest
Strength
Good Mornings (4X5 climbing)
CrossFit Toledo – CrossFit
WOD
A: Back Squat (10 minutes to find a heavy single)
3 minute transition
B: Bench Press (10 minutes to find a heavy single)
3 minute transition
C: Deadlift (10 minutes to find a heavy single)
Power Lifting Total (Total Weight)
Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)
Cool Down
5 minute easy spin or 400 m walk
CrossFit Toledo – CrossFit
Conditioning
Metcon (Time)
On the 5:00X 4
21/15 bike
9 sDL 115/80
6 Burpee‘s
3 snatches
CrossFit Toledo – CrossFit
Partner WOD
Metcon (Time)
1000 m relay row
90 double unders
800 m partner run
70 Wallballs 20/14
600 m partner run (stop sign)
50 Synchro alternating DB snatch
400 m partner run
CrossFit Toledo – CrossFit
Weightlifting
Hang Power Snatch (6×4 climbing)
WOD
Metcon (AMRAP – Rounds and Reps)
Amrap 14
30 AKBS 53/35
20 Donkey kicks
10 T2B
15/10 HR push-ups
CrossFit Toledo – CrossFit
WOD
With a continuously running clock…
A: Metcon (Calories)
7 minutes of calorie accumulation