CrossFit Toledo – CrossFit
Weightlifting
EMOM Snatch Complex: PS+HSS+OHS (10 Rounds for weight)
Begin at minute 1 and continue for 10 rounds. Perform 1 complex every minute of:
1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat
If you struggle with the squat snatch, then please do:
2 Power Snatches
2 Overhead Squats
Record weight for each round.
Wod
WOD (AMRAP – Reps)
AMRAP 11
3-6-9-12… Ascending
Thrusters, 95/65.
Pull up
Extra Credit
WOD (Checkmark)
EMOM x 5
3 chin up negatives (3-5 second descent)
5 rounds:
:20 hanging shrugs
10 bandedPVC lat pull downs
CrossFit Toledo – CrossFit
Conditioning
AMRAP: AMRAP 12 (AMRAP – Rounds and Reps)
4 DDB FS
8 DDB Hang C&J
48 DUs
Skill work
WOD (Checkmark)
EMOM x 10
Gymnastics skill work
CrossFit Toledo – CrossFit
Weightlifting
Clean and Jerk (In the :45 x12 (9 min) at 75% across)
Wod
Cap 15 (Time)
27 DL 135/95
27 BJ 24/20
27 sit ups
21 HPC
21 BJ
21 sit ups
15 S2OH
15 BJ
15 sit ups
9 Thrusters
9 BJ
9 sit ups
CFT Barbell Class
3 Position Clean (3×1@70, 3×1@85, 2×1@80, 1@80(+))
Dip clean, hang clean, clean from the floor
Reverse order – from the floor, hang squat, dip clean.
Behind The Neck Jerk (A: 5×2 climbing
B: 2×2@ 85% of A)
Overhead Squat (3×3@75-80% 1RM snatch)
CrossFit Toledo – CrossFit
Strength
Bench Press (3X4 climbing, 4X4 across)
Wod
WOD (AMRAP – Reps)
AMRAP 4
12/10 BIKE
12 HSPU
REST 2 MIN
AMRAP 4
12/10 row
12 lat burpees over erg
Extra Credit
Rest2 min
Ex.cred (Calories)
4 min cal sprint
CrossFit Toledo – CrossFit
Strength
Paused Front Squat (5×3 climbing up to 80%, pause first rep a FULL 3 seconds )
Conditioning
WOD (Time)
1 mile run or 2K row
80 double unders
60 wallballs 20/14
40 T2B
20 DDB devils press
Extra Credit
Gymnastics
WOD (Checkmark)
EMOM x10
wall walk to 30 second handstand hold
Advanced athletes: add some shoulder taps
CrossFit Toledo – CrossFit
CFT Barbell Class
Snatch (3×2@ 70, 2×2 @ 75, 1×2 @ 80, 2×2 @ 75, 2×2 @ 80, 1×2 @ 85)
Power Clean + Hang Power Clean (2(1+2) @ 65, 1(1+2) @ 70, 1(1+2)@75, 1(1+2) @ 75+)
Front Squat + Jerk (3(2+1) @ 75% 1RM Jerk, 2(1+1) @ 80)
Taken from the rack complete a front squat plus a jerk.
CrossFit Toledo – CrossFit
Wod
AMRAP 12 (AMRAP – Reps)
36 DUs
12 Wallballs 20/ 20/14
12 pullups
Extra Credit
Rest 2 min
CrossFit Toledo – CrossFit
Conditioning
EMOM X 30
6 rounds (6 Rounds for calories)
Min1: Cal bike or row
min2: Rest
Min3: 18 Alt DB Snatch
Min4: 10 push-ups + 10 Air squats
Min5: Power Snatch (Triples, climbing)
CrossFit Toledo – CrossFit
Strength
A: Back Squat (3×2 across at 87%)
B: Back Squat (4×1 climbing from 87%)
Conditioning
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
CrossFit Toledo – CrossFit
Strength
Push Press (3,3,3×3 across)
Conditioning
Your choice
AMRAP 12 (AMRAP – Rounds and Reps)
OptionA:
20 cal row
10 HSPU or 15 HRPU
OptionB:
15 cal bike
15 Sit-ups or 10 T2B/R