CrossFit Toledo – CrossFit
Weightlifting
Hang Power Snatch (3X3 climbing, then 3X3 across)
Conditioning
Metcon (AMRAP – Reps)
Amrap 15
25 ‘ front rack BB lunge 95/65 (5 reps)
10 BB 20″ box step ups
25’ BB lunge
150 m run (15 reps, One way traffic)
15 T2B, T2 R, or GHD sit ups
50 total reps per round
CrossFit Toledo – CrossFit
WOD
Slice (Time)
2 RFT:
400m run
30 hang power cleans 115/80
30 AKBS 53/35
30 lunges with KB (hold however you like)
30 DU
Time cap: 20 minutes
Please do 32 of each
If working out from home and no barbell, sub SDHP with KB for HPC. For historical comparison purposes, this wod was formally 3RFT
Gymnastics
Skills EMOM x 10
CrossFit Toledo – CrossFit
WOD
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Strength
Clean Pull (5×3 climbing)
Accessory work
12-10-8 (each leg)
SLRDL with KB
CrossFit Toledo – CrossFit
Strength
A: Bench Press (8-6-4-4)
B: Bench Press (3X4 at 90% of A)
WOD
Metcon (AMRAP – Reps)
AMRAP 10
5 muscle snatch 75/55
10 S2oH
10 lateral Burpees
25 double unders
CrossFit Toledo – CrossFit
Weightlifting
Barbell Complex: C + FS + HC + J (Build as form allows)
Squat Clean + Front Squat + Hang Squat Clean + Jerk
WOD
Metcon (Time)
4 RFT
20 wallballs 20/14
20 OH med ball lunge
200m run, 250m row, or 0.4 mile bike
CrossFit Toledo – CrossFit
Partner WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 24
400 m partner run (40 reps)
40 deadlifts 185/125
40 alternating Burpee box jumps 24/20
40 Alt med ball over box sit ups 10/6
()
CrossFit Toledo – CrossFit
Weightlifting
Hang Snatch (6×3 climbing)
WOD
Metcon (4 Rounds for calories)
3 min work, rest 1 min
after finishing couplet, calorie bike or row with remaining time
20-16-12 -8
OHS 95/65
T2B or T2R
CrossFit Toledo – CrossFit
A: Back Squat (Heavy triple for the day)
Squat
WOD
Metcon (Time)
3 RFT
Stop sign run or 60/50 row
Directly into three rounds of…
5 pull-ups
10 push-ups
20 walking lunges
Rest 1:30
Time cap 20
Extra Credit
Metcon (AMRAP – Reps)
Using 60% of A
7 rounds on the 1:30
2 FS + 5 BS
Score reps completed during the working window
Max = 49
CrossFit Toledo – CrossFit
WOD
4 rounds
One minute double unders
one minute AKBS 53/35
one minute box jumpS 24/20
Rest one minute
A: Metcon (AMRAP – Reps)
Total double unders
B: Metcon (AMRAP – Reps)
Total box jumps and KB swings
Gymnastics
EMOM X 10
A 20 sec L sit or hollow hold
B secondary gymnastics skill/progression
CrossFit Toledo – CrossFit
Strength/Skill
Bench Press (10-8-6-6)
Conditioning
Row: Metcon (Calories)
4 minute row
Rest 2 min
Reps: Metcon (AMRAP – Reps)
AMRAP 4,
5 muscle snatch 75/55
10 lateral Burpee‘s
15 deadlifts
Rest 2 min
Bike: Metcon (Calories)
4 minute bike