CrossFit Toledo – CrossFit
WOD
Metcon (4 Rounds for reps)
AMRAP 4
21 Dl 135/95
150 m run (one way traffic)
SCORE BF burpees with remaining time
Rest 4 minutes
AMRAP 4
18 DL 165/115
150 m run
BF burpees with remaining time
Rest 4 minutes
ANRAP 4
15 DL 195/135
150 m run
BF burpees
Rest 4 minutes
AMRAP 4
12 DL 225/155
150 m run
BF burpees
Rest 4 minutes
Deadlift (4 minutes to find heavy T & G double)
CrossFit Toledo – CrossFit
Weightlifting
Split Jerk (Technique, or work up)
WOD
Metcon (3 Rounds for reps)
AMRAP 5
500/400m row buy in, With remaining time:
30 DU
5 PS 115/75
Rest 5 minutes
AMRAP 5
500/400 row buy in…
30 DU
10 PS 95/65
Rest 5 minutes
AMRAP 5
500/400m row buy in..
30 DU
15 PS 75/55
CrossFit Toledo – CrossFit
Partner WOD
Metcon (Time)
800m parther run
8 tire flips
8 rope climbs
8 tire flips
400m partner run
4 tire flips
40 synchro thrusters 75/55
40 synchro pushups
4 tire flips
400m partner run
Strength
Bench Press (Build to a 2×2 across)
CrossFit Toledo – CrossFit
Weightlifting
Barbell Complex: C + 3 FS (Build as form allows)
Conditioning
Metcon (4 Rounds for time)
4 rounds on the 5:00
400 m run
12 toes to bar, T2R, or GHD sit ups
7 clean and jerks 185|135/95
CrossFit Toledo – CrossFit
Strength
Deadlift (10 minutes to build to a heavy T&G Double)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 16
150 m run (one-way traffic) (1 rep)
10 lateral Burpees
5 deadlifts 135 | 95/65
4 HPC
3 FS
2 lunges
1 S2OH
()
CrossFit Toledo – CrossFit
Workout Of the Week
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
RX
6 BBJ 24/20
12 pull ups
12 box dips
24 double unders
RX+
3 burpee ring MU
3 Strict ring pull-ups
3 ring MU
3 strict HSPU
24 double unders
Cool Down
Metcon (AMRAP – Rounds)
2 rounds, NFT
800 m run
150 m OH KB carry
CrossFit Toledo – CrossFit
Weightlifting
Top: Push Press (Daily 4RM)
Drop: Push Press (3×3 across at 95% of top set of 4)
WOD
Metcon (Time)
5 RFT, Time cap 15
18 Wallball shots 20/14
15/12 Row or 12/10 bike
12 DDB hang 20H
CrossFit Toledo – CrossFit
Technique Work
Empty barbell
Hang squat snatch
Strength/Skill
Overhead Squat (Daily 4RM)
Pause first rep a full second
WOD
Metcon (Time)
2 HSS, 8 OHS 75/55
10 lateral bar hops
10 BF burpees
4 HSS, 6 OHS
10 lat hops, 10 BFB
6 HSS, 4 OHS
10 lat hops, 10 BFB
8 HSS, 2 OHS
10 lat hops, 10 BFB
CrossFit Toledo – CrossFit
Technique Work
Snatch (Form focus)
WOD
Metcon (Time)
28-22-16-10
Cal bike
Alt dB snatches 50/35
Sit ups
CrossFit Toledo – CrossFit
WOD
Time cap 32 mins
Metcon (Time)
5RFT:
400m partner run
30 partner Wallballs
20 pull ups