CrossFit Toledo – CrossFit
WOD
Adderall (3 Rounds for reps)
AMRAP 10:
1 Mile Run
Max Clean and Jerks (135/95)
Rest 3 Minutes
AMRAP 7:
800 Meter Run
Max Power Snatches (115/80)
Rest 3 Minutes
AMRAP 4:
400 Meter Run
Max Thrusters (95/65)
CrossFit Toledo – CrossFit
Wod: Metcon (Time)
400m Medball run
Eight rounds
10 pullups
10 push press 95/6 5
2X100m relay
400 meter cash out run
CrossFit Toledo – CrossFit
Strength
A: Bench Press (Daily 5RM)
B: Bench Press (5×5 across on the 2:30 at 90% of A)
WOD
Metcon (Time)
5 RFT
17 Wallballs 20/14
9 T2B
150m run or 8/6 cal sprint after each round
CrossFit Toledo – CrossFit
Weightlifting
A: Snatch Complex (Build as form allows)
2 Snatch Pulls + Snatch + 2 OH squat
WOD
Metcon (AMRAP – Reps)
AMRAP 12
21 RKBS
15 PS (65% of A)
9 OHS
3 Rope climbs or 5 ring MU
CrossFit Toledo – CrossFit
WOD
A: Metcon (Distance)
7 min row
Rest 3 minutes
B: Metcon (Time)
63 DUs (2:1)
21 DL 135/95
21 Lat. Bar hops
45 DU
15 PC
15 Lat bar hops
27 DU
9 clusters
9 Lat bar hops
Time cap 7, rest until 20:00
|RX+ 185/125
C: Metcon (Calories)
7 min bike
CrossFit Toledo – CrossFit
Weightlifting
Warm up to working weight, ~70-75%. You will do push jerk doubles at the same weight for the first 5 minutes, and for the final 5 minutes you will do singles at increasing weight. You may either stay with the push jerk, or switch to a split jerk.
1-5: Push Jerk (5×2 across OTM)
6-10: Push Jerk (5×1 climbing OTM)
6-10: Split Jerk (5×1 climbing)
WOD
Metcon (Time)
Two dumbbells, one athlete
4 RFT, time cap 16
20/16 row or 16/12 bike
20 alternating plank row
20 sit ups
10 HPC
10 S2OH
CrossFit Toledo – CrossFit
Squat
A: Front Squat (Daily 3RM, submaximal)
WOD
B: Metcon (Time)
20-18-16-14-12-10-8-6-4-2
Box jumps 24/20
2-4-6-8-10-12-14-16-18-20
HR pushups
5-5-5-5-5-5-5-5-5-5
Front squats (60% of A)
CrossFit Toledo – CrossFit
Metcon (Time)
Notalanta
800m partner run
100 HSPU or HR push-ups
200 partner Wallballs
100 pull-ups
800 m run
CrossFit Toledo – CrossFit
Saturday Halloween WOD and celebration will be at 12 PM! See the family page or event for details.
Weightlifting
Push Jerk (Build to a challenging double)
WOD
Metcon (AMRAP – Reps)
AMRAP 14
20 double unders
10 KB snatch (R) 53/35
20 double unders
10 KB snatch ( L)
20 double unders
10 Burpees
CrossFit Toledo – CrossFit
Weightlifting
A: Snatch complex: SPP+SB+OHS (Build as form allows)
()
Metcon (4 Rounds for time)
4 rds on the 4:00
21/16 row or 16/12 bike
15 Double DB HPC&J 50s/35s
9 OHS
OHS
RD 1: 50% of A
RD 2: 50% + 10/5
RD 3: + 20/10
RD 4: + 30/15