CrossFit Toledo – CrossFit
Weightlifting
A: Hang Snatch (5×3 climbing, power or full )
WOD
Time cap 21
Metcon (Time)
5 RFT
10 T2B, T2R, or GHD sit ups
9/8 cal row or 7/6 bike
5 snatch grip DL at 70% of A
4 HPS
3 OHS
200 m run
CrossFit Toledo – CrossFit
Strength
A: Bench Press (Daily 5rm)
B: Bench Press (3×5 at 94% of A)
WOD
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
25 DUs or lateral bar hops
15/10 HR Push ups or 7 Strict HSPU
6 pc 95/65
6 Front rack reverse lunges
CrossFit Toledo – CrossFit
Metcon (Time)
Buy in: 800m partner run or 1K row.
14 rounds, one athlete working at a time
7 thrusters 75/55
7 pull-ups
7 burpees
Cash out: 800m partner run or 1K row
Extra Credit
Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
CrossFit Toledo – CrossFit
Strength
A: Good Mornings (10-8-6-6 climbing )
WOD
Choose B or C, and go at 80% effort
At the 2,4,6,8,&10:00:
25 AKBS
B: Metcon (Distance)
10 minute interrupted row
C: Metcon (Calories)
10 minute interrupted bike
Weightlifting
EMOMx 10, building throughout
1-5: Power Snatch (Quality double, focus on form )
6-10: Snatch (Quality single, focus on form )
CrossFit Toledo – CrossFit
Weightlifting
A: Barbell Complex: Clean+Jerk+Lunge (R+L) (Build to something comfortably heavy)
1 Clean (squat)
1 Jerk
2 Overhead Lunge
WOD
Metcon (Time)
5 rounds, , time cap 17
20/15 row, 15/12 bike or 200m run
10 power cleans (50% of A)
8 Front squats
6 S2OH
4 OH lunge
2 clusters
CrossFit Toledo – CrossFit
WOD
Metcon (4 Rounds for reps)
AMRAP 4
Buy in: 50 DU
10 DL 135/95
10 hang CJ (L) 50/35
10 hang CJ(R)
Rest 4 minutes
AMRAP 4
Buy in: 150m one way run
10 DL 165/115
20 alt DB snatch
Rest 4 minutes
AMRAP 4
Buy in: 150m one way run
10 DL 195/135
10 strict pull-ups
10 air squats
Rest 4 minutes
AMRAP 4
Buy in: 50 DU
10 DL 225/155
10 lateral burpees or HSPU
10 air squats
Do not score buy in
CrossFit Toledo – CrossFit
Strength
A: Bench Press (Daily 5 RM)
B: Bench Press (4×5 across at 90% of A)
C: Bent Over Row (4×8 climbing)
You may set up a second barbell, alternating between bench press drop sets
WOD
Metcon (AMRAP – Reps)
AMRAP 8
20-16-12-8-4-8-12…
POWER CLEANS 125/85
BF BURPEES
CrossFit Toledo – CrossFit
Strength
Back Rack Lunge (3×10)
WOD
Metcon (Time)
Buy in
50/40 cal row or 40/30 bike
400m run
27-21-15-9
T2B or T2rings or GHD sit ups
Box jumps 24/20
CrossFit Toledo – CrossFit
Metcon (5 Rounds for reps)
1 min partner Wallballs
1 min BBJ
1 min cal row or bike (1 works other rests full min)
1 min T2B or T2R
1 min synchro RKBS
Rest 1 min, X 5 rds
CrossFit Toledo – CrossFit
Strength
A: Thruster (Daily 3rm)
Conditioning
B: 1000m Row (Time)
Max Effort 1000m Row
Rest until 7:00
C: 1-mile bike (Time)
Sprint
Rest until 14:00
D: Metcon (AMRAP – Reps)
AMRAP 7
15 thrusters at 65% of A
15 pullups