CrossFit Toledo – CrossFit
Strength
Good Mornings (3×8 climbing )
Conditioning
Metcon (3 Rounds for time)
3 rounds, on the 7:00
12-9-6
Deadlift
HR pushups or HSPU
Deadlift weight:
Round 1: 135/95
Round 2: 185/125
Round 3: 225/155
CrossFit Toledo – CrossFit
Strength
17 minutes on the clock
A: Push Press (5 minutes to find Daily 5RM)
Rest 2 minutes
B: Push Press (5×5 @ 90% of A on the 2:00)
WOD
Time cap 15
Metcon (Time)
21-15-9
Burpee box jumps 24/20
Cal bike or row
T 2B, T 2R, or GHD sit ups
CrossFit Toledo – CrossFit
Weightlifting
Split Jerk (EMOM x10 across at 76-83%)
Conditioning
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
()
CrossFit Toledo – CrossFit
Weightlifting
A: Barbell Complex: Power Snatch + Snatch + OHS (12 minutes to build as form allows)
WOD
Metcon (Time)
4 RFT
20 lateral bar hops
20 amp Matt sit ups
15 0HS (60% of A)
3/2 rope climbs or 3 ring MU
CFT Update
Join us Saturday at 10 AM for a rare Saturday solo WOD! And stick around afterward for coffee and a secret Santa gift exchange. If you participated in the gift exchange and cannot be there Saturday, you can pick up your gift anytime next week!
CrossFit Toledo – CrossFit
Extra Credit
Accessory work
If you still have energy after the WOD:
15-12-9:
Ghr
Alt DB Fromt raise
BB Hip Thrusts
Conditioning
You always have a choice
A/B: Metcon (Time)
8k/7k row or 12/10 Mi bike
C: 200 cal ass bike (Time)
200 cal assault bike
CrossFit Toledo – CrossFit
Skill/Strength
Halting Snatch Grip Deadlift (6x3Climbing)
For second and third rep, lower to 1 inch above floor before standing again to full extension
Conditioning
Time cap 14
Metcon (Time)
1000 m row, directly into:
27-21-15-9
KB SDHP 53/35
Box jump overs 24/20
()
CrossFit Toledo – CrossFit
Gymnastics
EMOM X 10
Min 1: 6-10 ring dips
Min 2: 6-10 oblique T2B
Conditioning
Metcon (4 Rounds for time)
4 rounds on the 3:00
21 KB Russian twists (2 count) 53/35
15 BTN thrusters |95/65| 75/55
9 |C2B| Pullups
()
CrossFit Toledo – CrossFit
Weightlifting
EMOM X 10
1-5: 5×2 Climbing
6-10: Push Jerk (5×2 across ~76-80%)
Metcon (Time)
3500/3k row
175 Dubs
You will have 5 interruptions
At 2:00: 9 lateral Burpees over erg
MIN 4: 7 Burpees
MIN 6: 5 Burpees
MIN 8: 3 Burpees
MIN 10: 1 Burpee
If you are not one of the first six athletes to arrive, instead please bike 5/4 miles and do your Burpees over a paralette.
WOD
Time cap 20 minutes
CrossFit Toledo – CrossFit
Conditioning
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Ladies use 14# wallball and 55# barbell
CrossFit Toledo – CrossFit
WOD
Metcon (Time)
Buy in:
6x200m relay row or 6x(15/12) cal bike relay
Directly into: 40-30-20-10
Partner coshack wallballs 14/10
Synchro alt. Db hang C&J
Cash out:
1500m row or 2 mile bike (switch as needed)