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

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