CrossFit Toledo – CrossFit
Strength
Deadlift (T&G 2RM)
WOD
Metcon (AMRAP – Rounds and Reps)
Amrap 13
150 m run (one-way traffic, 15 reps)
16 box jump overs 24/20
150 m run
16 DB OH lunges 50/35
Alternate RX option:
Sub 15 cal row for the run
Bodybuilding
Metcon (AMRAP – Rounds)
3 rounds for quality
10 BB hip thrust
10 KB Jimmy Koshak lunge( (R+L=1)
10 (5 each leg) Chaos DDB SLRDL
CrossFit Toledo – CrossFit
Weightlifting
EMOM x 12 climbing throughout
1-6: Power Snatch + Overhead Squat+ Hang Squat Snatch (1 complex OTM x 6)
7-12: Hang Snatch (1 rep OTN x 6, Power or full)
WOD
You will complete all 4 workouts, in any order, with each beginning on the 5:00.
You will rest until the next workout.
1-mile bike (Time)
Sprint
400m Run (Time)
Max Effort 400m Run
500m Row (Time)
Max Effort 500m Row
Metcon (Time)
40 T2B or T2R
CrossFit Toledo – CrossFit
Skill/Strength
Accessory work
EMOM X 30
Metcon (AMRAP – Rounds)
Score rounds fully completed during the minute
Max = 30
Min1: 16 Alt Bicep curls
Min2: 8 strict rng dips
Min3: 40 DUs or 40 sec practice
Min4: 10 GHD Hip Extensions
MIN 5: 5 sandbag cleans
Min6: 5 Man Makers
()
CrossFit Toledo – CrossFit
Strength
Front Squat (7 minutes to find a challenging triple)
Conditioning
Metcon (AMRAP – Reps)
AMRAP 6
12 Wallballs 20/14
12 DDB S2OH
Rest 3 minutes
Metcon (AMRAP – Reps)
AMRAP 6
12 pistols
12 HSPU or HRPU
CrossFit Toledo – CrossFit
Strength
A: Bench Press (Daily 3 RM)
B: Hang Power Clean (Daily 3 RM)
Conditioning
C: Metcon (AMRAP – Reps)
Amrap 9
6 BBJ 30/24
12 pull-ups
CrossFit Toledo – CrossFit
Metcon (Time)
1000 m relay row
800 m partner run
60 synchronized alternating DB snatch
400 m run
20 wall walks
400 m run
60 Synkro DB snatch
800 m partner run
1000 Row
CrossFit Toledo – CrossFit
Weightlifting
Push Jerk (Build as form allows)
WOD
Metcon (AMRAP – Reps)
AMRAP 9
5 BBJ 30/24
5 C&J 155|105/75
CrossFit Toledo – CrossFit
Weightlifting
A: Hang Squat Clean (ENON x 12 climbing)
WOD
B: Metcon (Time)
30/24 cal bike sprint buy in directly into…
9-15-21
Clusters, using 50% of A
Pull ups
CrossFit Toledo – CrossFit
WOD
AMRAP 20
A: 2k Row (Time)
Max Effort 2k Row
B: Metcon (AMRAP – Reps)
And with remaining time:
Bench press
RX using body weight for men, 75% for women
Rest 4 minutes
C: Metcon (AMRAP – Reps)
Amrap 6
30 aKBS 53/35
100 m run (10 reps)
15 KB snatch (R)
15 KB snatch (L)
100 m run
CrossFit Toledo – CrossFit
Strength/Skill
Barbell complex: 3 PP + SB + 2 SPP (5 sets climbing)
WOD
Metcon (AMRAP – Rounds and Reps)
Amrap 16
10 DB S2OH(R) 50/35
10 DB box step overs 24/20
10 DB S2OH (L)
10 T2B, T2R, or GHD sit ups
20/16 row or 16/12 bike