CrossFit Toledo – CrossFit
Strength
Sumo Deadlift (5×4 climbing)
Conditioning
Metcon (AMRAP – Rounds)
3 rounds, on the 2:00
18/14 bike or 24/18 row
4 rounds, on the 1:30
14/10 bike or 20/14 row
5 rounds, on the 1:00
10/8 bike or 13/10 row
3 rounds, on the 1:00
12 burpees
Score rounds completed, max = 15 rounds
CrossFit Toledo – CrossFit
Metcon (Time)
2K relay row buy in
10 rounds, switching each movement
11 box jumps 24/20
28 DU
20 push press 45/35
800m partner run cash out
SOLO OPTION
3 mile bike buy in
5 rounds
11 box jumps 24/20
20 push press 45/35
28 DU
800m cash out run
CrossFit Toledo – CrossFit
Strength
Thruster (5×5 climbing)
Conditioning
Metcon (Time)
Time cap 18
21-15-9
Calories
Ring dips
Directly into…
42-30-18
Wallballs 20/14
Sit ups
CrossFit Toledo – CrossFit
Metcon (Time)
PARTNER OPTION
80 DU
400m partner run
40 AKBS
40 KB S2OH
40 synchro donkey kicks
60 DU
300 (2×150) partner relay run
30 AKBS
30 KB S2OH
30 synchro donkey kicks
40 DU
200 m partner run
20 AKBS
20 KB S2OH
20 synchro donkey kicks
20 DU
2x100m partner relay run
10 AKBS
10 KB S2OH
10 synchro donkey kicks
SOLO OPTION
Run 400,300,200,100
Cut the indoor reps in half,
But you may only work the first 30 seconds of each minute
CrossFit Toledo – CrossFit
Skill work
Gymnastics
Strict HSPU (10×6 OTM)
WOD
Metcon (6 Rounds for time)
6 rounds on the 3:00
25’ OH lunge (R) #50/35
9 Lateral Squat jumps (Over DB)
25’ OH lunge (L)
9 PullUps
()
CrossFit Toledo – CrossFit
Skill/Strength
A: Sumo Deadlift (5×4 climbing)
B: Metcon (Calories)
1 min max effort Ass bike
2 attempts
Conditioning
Time cap 17 minutes
Metcon (Time)
7 RFT
Cal bike (50% of B) or row (60% of B)
9 BBJ 24/20
CrossFit Toledo – CrossFit
Strength
Overhead Squat (6×3 climbing)
Pause first rep a FULL 3 seconds
WOD
Time cap 16 minutes
Metcon (Time)
10-8-6-4-2
HPS 95/65
OHS
20-16-12-8-4
T2B/T2R/GHD
HR pushups
CrossFit Toledo – CrossFit
Metcon (Time)
15/12 cal bike or 20/15 cal row
3 CJ 155/105
10-9-8-7-6-5-4-3-2-1
Burpee pullups
Workout Of the Week
If you missed the 5K row or the pendlay total #justshowup
CrossFit Toledo – CrossFit
Weightlifting
A: Power Snatch (7 mins to find heavy single)
WOD
Metcon (Time)
5RFT
400m partner run
21 PS (50% A) or 75/55
15 OHS
9 synchro OH lunge
Time cap 30 mins
CrossFit Toledo – CrossFit
Weightlifting
The Pendlay Total (Total Weight)
Back Squat (1 Rep Max)
Clean (1 Rep Max)
Push Press (1 Rep Max)