CrossFit Toledo – CrossFit
CFT Barbell Class
Hang Snatch (Above the knee-
3@60%
3@65%
2@70%
2×2 @75%
1@80(+)%)
Power Clean + Dip Clean + Jerk (2(1+1+1)@70, 3(1+1+1) @ 75)
Power clean from floor, dip squat clean, split jerk
Clean Pull (2×3 @ 100%
1×3 @ 105%)
CrossFit Toledo – CrossFit
Gymnastics
WOD (AMRAP – Rounds)
EMOM x10
3 HPC 135/95 + wall walk + HS hold (up to 30 seconds total)
Conditioning
Cap 20 (Time)
Buy in: 2500/2k row
(staggered start on the 10:00 for large classes)
Directly into:
|27|-21-15-9
push press 95/65
pull-ups
CrossFit Toledo – CrossFit
Squat
Warm up, and use 70% across of front squat
EMOMx10
perform both lifts in the same minute
A: Front Squat (10×3 OTM)
B: Back Squat (In the same minute, 10×6 OTM)
Conditioning
5 RFT (Time)
200m run
15 sit ups
10 calories
5 hspu
Extra Credit
WOD (Checkmark)
3 rounds:
:30 hold at the top
15-20banded PVC latpull downs
5 rounds:
2 wall walks
:30 Hollow rocks
CrossFit Toledo – CrossFit
Wod
Partner or Solo
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
CrossFit Toledo – CrossFit
Weightlifting
A: Power Snatch (Heavy single for the day )
B: Barbell complex: PC+PJ+J (Build as comfortable )
Conditioning
6 RFT (Time)
150m run
12 lat bar hops
9 OHS 135 | 95/65
time cap 15
Extra Credit
WOD (Checkmark)
3 sets 10-15 reps banded strict pull ups
3 rounds:
10 each arm KB rows
:30 handstand hold (adv athletes shoulder taps/thigh taps)
CrossFit Toledo – CrossFit
Conditioning
WOD (Time)
800m run
10 rounds
3 T2B
6 pushups
9 air squats
1 mile run
Strength
WOD (Checkmark)
3 rounds to failure, rest as needed
DDB close grip bench press
DDB seated press
CrossFit Toledo – CrossFit
Gymnastics
Ring Dips (EMOM x10 progression)
Conditioning
AMRAP 14 (AMRAP – Reps)
2-4-6-8-10…
burpee pull-up
PS 75/55
DDB 20 inch step overs
CrossFit Toledo – CrossFit
Strength
Shoulder Press (4×4 across)
Conditioning
WOD (Time)
2 RFT
50 sit ups
400 m run
30 deadlift 155/105
200 m run
10 pc
Extra Credit
WOD (Checkmark)
For Tuesday or Wednesday:
3 rounds
Max effort hold at top
Rest :30
Max effort hold middle
Rest :30
Max effort hold bottom
3 rounds:
3 negatives overhand grip (3-5 second descent)
:20 Superman hold
CrossFit Toledo – CrossFit
Strength
Paused Front Squat (5×2 climbing up to 90%)
Conditioning
Cap 14 (Time)
21-15-9
calories
AKBS 53/35
wallballs 20/14
Double Unders
CrossFit Toledo – CrossFit
Partner WOD
WOD (Time)
200m partner run
20 Clean and Jerk 125/85
400m partner run
40 KB lunges 53/35
800m partner run
80 AKBS
400m partner run
40 KB lunges
200m partner run
20 Clean andJerk 125/85