CrossFit Toledo – CrossFit
Partner WOD
Metcon (Time)
50-40-30-20-10
Alternating DB clean and jerk 50/35
Box jumps 24/20
Pull ups
3 rope climbs or 5 muscle ups to complete each round
CrossFit Toledo – CrossFit
Weightlifting
A: Hang Power Snatch (EMOM x 10, Max out Friday)
Extra Credit
B: 1 minute Ass Bike (Calories)
1 min max effort Ass bike
2 attempts
C: Toes-To-Bar (Max unbroken)
WOD
D: Metcon (Time)
50 Deadlift 135/95
40 HR push-ups
30 Cleans
20 HR push-ups
10 snatches
CrossFit Toledo – CrossFit
WOD
Metcon (AMRAP – Rounds)
10 rounds on the 3:00
9 burpees to a #45 plate
12 walking lunges
15/12 row or 12/10 bike
CrossFit Toledo – CrossFit
Barbell Cycling
EMOM x 24
Min1: Power Clean (12×3 (tng) climbing)
You may rack barbell after final clean
Min2: Barbell complex: 3 FS + 2 S20H (One complex per minute, climbing)
Cool Down
7 minute easy bike/Row
5 minutes on biggest mobility need
CrossFit Toledo – CrossFit
Strength
Sumo Deadlift (4×5 climbing )
Conditioning
Metcon (AMRAP – Reps)
AMRAP 14
2-4-6-8-10…ascending
KB SDHP 53/35
Donkey kicks
At the 1:00-9:00, EMOM 20 DU
After the 9th set of double unders, at the 9:00, no more interruptions
Do not score double Unders
CrossFit Toledo – CrossFit
Strength
A: Overhead Squat (1RM)
WOD
Metcon (Time)
3 RFT
18/15 row or 15/12 calorie bike
15 burpees to a plate
15 OHS (40% of A)
CrossFit Toledo – CrossFit
Strength
A: Bench Press (3×5 climbing)
B: Bench Press (3X5 @ 90% of A)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
9 devils press
18 DDB walking lunge
9 DDB S2OH
18 calories
*athlete chooses DB weight.
Hold DBs however during lunges
()
CrossFit Toledo – CrossFit
WOD
Metcon (Time)
Buy in: 4 x500m relay row
Directly into 6 rounds, switching whenever:
18 DU or lateral bar hops
18 SDHP 75/55
18 DU
18 thrusters
18 DU
18 pull-ups
CrossFit Toledo – CrossFit
WOD
CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
CrossFit Games Open 15.1A (Weight)
6-Minutes to Establish:
1-RM Clean and Jerk
Clean and Jerk
()
CrossFit Toledo – CrossFit
WOD
Time cap 24
Metcon (Time)
40-30-20-10
Situps
Wallballs 20/14
Alt DB Snatch 50/35
2X25’ Front rack DB Lunge to complete each round
Cool Down
15-12-9 NFT
Calorie bike
Glute ham Raise