CrossFit Toledo – CrossFit
Weightlifting
A: Push Press (4 RM)
B: Push Press (2×4 at 93% of A)
C: Push Press (85% of A for max reps)
WOD
Metcon (Time)
5 RFT
9 |C2B| pull-ups
15 double DB hang C&J 50s/35s
21 jumping air squats
CrossFit Toledo – CrossFit
Metcon (Time)
400 partner and 20 HSPU to begin each round
50-40-30-20-10
DU
Partner wallballs
AKBS
CrossFit Toledo – CrossFit
Warm-up
A: Metcon (Time)
10 minute easy bike or row (conversational pace)
Score minutes worked
Strength
B: Paused Front Squat (3-3-3-3)
Pause 1st rep a FULL second
C: Shoulder Press (3rm)
WOD
Whenever you are ready, rest as needed.
D: 500m Row (Time)
Max Effort 500m Row
E: 1-mile bike (Time)
Sprint
CrossFit Toledo – CrossFit
Technique Work
Extended barbell warm-up
WOD
A: Metcon (Time)
1000/800 m row
15-12 -9
Power snatch 75/55
Toes to bar
Time Cap 8
Rest until 10:00
B: Metcon (Time)
1.5/1.2 Mi Bike
15-12-9
Thrusters 95/65
Pull ups
Time cap 8, rest until 20:00
C: Metcon (Time)
800m run
15-12-9
Clean and jerk 115/75
Lateral Burpees
CrossFit Toledo – CrossFit
Strength
Sumo Deadlift (6 minutes on the clock to find daily 3RM)
WOD
Metcon (AMRAP – Reps)
Amrap 20
2×25’ OH lunge 50/35 (10 reps)
10 BJ 24/20
10 burpees
CrossFit Toledo – CrossFit
Strength
Paused Front Squat (6×3 climbing)
Pause first rep a FULL 3 seconds
Conditioning
Metcon (4 Rounds for calories)
AMRAP 3:30, rest 1:30 X 4 rounds
9 DL 135/95
7 HPC
5 S2OH
5 pull ups
10 push ups
15 Air squats
Cal bike/Row with remaining time
CrossFit Toledo – CrossFit
Strength
A: Push Press (5RM)
B: Push Press (2×5 @ 90% of A)
C: Push Press (1 x max reps @ 80% of A)
WOD
Time cap 24
D: Metcon (Time)
5 RFT
5 Back Squats (no rack, from floor)
3 Good mornings
1 BTN Jerk
21 Lat. bar hops
400m run
_______ _______
Barbell weights:
Round 1: 75/65
Round 2: 95/75
Round 3: 115/85
Round 4: 135/95
Round 5: 155/105
Athlete is responsible for their own weight change
CrossFit Toledo – CrossFit
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 23
23 cal bike or row
23 alt DB snatch
23 double Unders
23 alt hang DB CJ
230m run (23 reps)
Weightlifting
Barbell complex: Pull + PC + HSC + PJ + Split Jerk (Work up in weight )
CrossFit Toledo – CrossFit
Join us for barbells & brews 20.3 today at Earnest brew Works
Metcon (Time)
Buy in: 800m partner run
50-40-30-20-10
Keg thrusters
RKBS
KB Goblet Alt. Side Lunges
During RKBS, non-working partner holds a plank
CrossFit Toledo – CrossFit
Weightlifting
Power Clean (Max out Friday)
WOD
Metcon (Time)
1000m row
800m run
60 Sit ups
40 Walking lunges
20 Squat Cleans 135/95