CrossFit Toledo – CrossFit
Strength
Bench Press (New 2RM)
WOD
Metcon (Time)
6 RFT
8 OH lunge 75/55
16 sit ups
32 double unders
CrossFit Toledo – CrossFit
Conditioning
Prt 1: Metcon (Time)
Buy in: 100/80 cal bike, time cap 10
Directly into…
Prt 2: Metcon (Time)
21 DL 135/95
21 lateral bar hops
21 hspu or hrpu
18 DL 185/125
18 lateral bar hops
18 hspu or hrpu
15 DL 225/155
15 bar hops
15 hspu or hrpu
RX/scaled please stop here…RX+ please continue
12 DL 275/185
12 bar hops
12 hspu or hrpu
Score total clock time
Time cap 24
Gymnastics
10 minute skills EMOM
1-2 movements, 20-30 seconds of work
CrossFit Toledo – CrossFit
Strength
Back Squat (3×5 across at 96% of recent 5rm)
If you have not done the back squats the past few weeks, instead build to a 5RM and record a 1X5
Push Press (3×5 climbing)
Conditioning
Metcon (AMRAP – Reps)
AMRAP 8
8 Double DB hang clusters
8 Double DB Devils press
8 |c2b| pullups
Athletes’ choice for the DB Weight
CrossFit Toledo – CrossFit
1 PM group fun run at Wildwood Metropark. Text Mickey or Nikki if you plan on coming, or just show up!
CrossFit Toledo – CrossFit
Wod: Metcon (Time)
With a friend, partition any way
12k lbs. BS
100 cal
100 T2B or T2R
100 Synchro AKBS
20 rope climbs or tire flips
CrossFit Toledo – CrossFit
Strength
Barbell complex: 2FS + S2OH (12 minutes to build )
WOD
CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
CrossFit Toledo – CrossFit
Technique Work
Power clean warmup & technique primer
Warm up power clean to working weight
Conditioning
Time Cap 30
Scale accordingly
Metcon (Time)
15 RFT
10 cal
25 DUs
3 PC 165/115
CrossFit Toledo – CrossFit
Strength
A: Bench Press (Daily 2RM)
B: Bench Press (2×2 at 97% of A)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
5 strict pull-ups
5 burpees to the rig
10 reverse lunges
Cool Down
3×12 dB flies
You may also use #5 or #10 lb plates
Keep the movement slow and controlled.
Focus on range of motion
CrossFit Toledo – CrossFit
Due to the weather, all classes for February 15 have been canceled. Stay safe!
CrossFit Toledo – CrossFit
Strength
Back Squat (4×5 across at 93% of recent 5rm)
Rest a minimum of three minutes between working sets.
If you have not done a five RM in the past two weeks, instead please build to a 5 RM and record 1X5.
WOD
Metcon (AMRAP – Reps)
AMRAP 10
5 DB Hang CJ 50/35 (R)
5 DB hang CJ (L)
10 push-ups
5 hang snatch (R)
5 hang snatch (capital L)
10 sit ups
10 DB goblet squats