CrossFit Toledo – CrossFit
Weightlifting
Barbell complex: Pull + HPS + 2 HSS (Build as form allows)
WOD
Metcon (AMRAP – Reps)
AMRAP 12
2-4-6-8-10-12…
SDHP 95/65
Lat Bar Hops
S2OH
CrossFit Toledo – CrossFit
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
CrossFit Toledo – CrossFit
Gymnastics
EMOM x 10
A 6-8 strict pull-ups (load or band as needed)
B 20 sec HS hold, 5-8 strict HSPU or hand walk practice
WOD
Metcon (3 Rounds for calories)
AMRAP 4
100 DUs
18 HPC 95/65
18 S2OH
Cal bike or row with remaining time
Rest 2 min
AMRAP 4
80 DUs
15 HPC 115/80
15 S2OH
Cal with remaining time
Rest 2 min
AMRAP 4
60 DUs
12 HPC 135/95
12 S2OH
Cal with remaining time
CrossFit Toledo – CrossFit
Strength
Deadlift (7×3 climbing on the 2:00)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
9/7 cal bike sprint
8 BBJO 24/20
CrossFit Toledo – CrossFit
Strength
Back Rack Lunge (3×8 climbing)
WOD
Time cap 20
Metcon (Time)
Buy in 2k run or 2500m row
Directly into 4 rounds:
24 Wallballs 20/14
12 T2b, T2R or GHD Sit ups
CrossFit Toledo – CrossFit
Weightlifting
Split Jerk (Emom x10 across ~ 80%)
Conditioning
Metcon (5 Rounds for time)
5 rounds on the 5:00
400m run
50 DU
10 HSS 75/55
Score is total time for each round
CrossFit Toledo – CrossFit
Conditioning
Metcon (3 Rounds for reps)
7 minutes work, 3 minutes rest
You will rotate between all 3 workouts
A. 800m run
Alt BBJ with remaining time
B. 1K partner relay row
Alt devils press with remaining time
C. 60/50 cal bike
Alt burpee pull-ups with remaining time
CrossFit Toledo – CrossFit
Weightlifting
Warm up to working weight ~60%
A: Power Clean (10 X1 across on the 0:30 at 60%)
B: Power Clean (10×1 climbing OTM)
WOD
Metcon (Time)
21-15-9
Deadlifts at 70% of B
Cal bike or row
directly into…
9-7-5
Power cleans (70%)
KB S2OH (r) 53/35
KB S2OH (l)
CrossFit Toledo – CrossFit
Workout Of the Week
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Strength
Thruster (Post-WOD Daily 3RM)
CrossFit Toledo – CrossFit
Weightlifting
EMOM X 12
Looking to climb in weight
Throughout as form allows.
1-4: BTN PRESS (5 reps)
Behind the neck
5-8: Push Press (3 reps)
9-12: Push Jerk (Technique work or heavy single)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
10/8 ROW OR 8/6 BIKE
10 Double DB burpee box step ups 24/20
150 run (15 reps, one way traffic)
10 BBJO
CFT Update
Schedule: the last class this evening will be at 6 PM instead of 6:15 PM
CFT Core club: refer to Stacey‘s post in the family page, or see the whiteboard at the gym.