CrossFit Toledo – CrossFit
Strength
A: Bench Press (Challenging Daily Double)
B: Bench Press (3×2 @ 85% of A)
C: Bench Press (1 x max reps at 70% of A)
WOD
D: Metcon (Time)
4 RFT
10 SDHP 95/65
10 S2OH
40 DUs or Lat. Bar hops
Accessory work
3×8 NFT
SL RDL (each leg)
Single DB press (each arm)
Glute Ham Raises
CrossFit Toledo – CrossFit
Strength
Paused Front Squat (5×3 climbing)
Pause first rep aFULL 5 seconds
WOD
Metcon (AMRAP – Reps)
AMRAP 18
5 Devil Press
10 Double DB Box step ups 24/20
5 burpees
10 BJ
CrossFit Toledo – CrossFit
Strength
A: Deadlift (Daily 3RM)
B: Deadlift (3×3 at 85% of A)
Conditioning
Metcon (AMRAP – Rounds)
EMOMx16, max score =16
A. 15/12 row or 12/9 bike
B. 6 strict pull-ups up (load or band as needed)
C. 6 strict ring dips (load or band as needed)
D. 20 KB cleans 53/35 (switch as needed)
CrossFit Toledo – CrossFit
Weightlifting
Snatch Complex (Build as form allows)
2 Snatch Pulls + Snatch + 2 OH squat
WOD
Time cap 14
Metcon (Time)
1200m run
50 OHS 45/35
30 t2b or T2rings
CrossFit Toledo – CrossFit
Skill/Strength
Bench and bent over row will be alternating minutes x10 minutes
A.: Bench Press (Emom 5 reps same weight across )
B: Bent Over Row (EMOM even minutes 5 reps across)
Conditioning
Metcon (AMRAP – Rounds)
EMOM x20
1. 40 DU or lateral hops
2. 6 double DB burpees 50/35
3. 20 RKBS 70/53
4. 15/11 cal bike
Score is minutes completed. Max score is 20
Extra Credit
Metcon (Time)
At the 20:00 minute mark, three rounds of the above for time
CrossFit Toledo – CrossFit
WOD
Metcon (Time)
40-30-20-10
Thrusters 115/75
Pull ups
Box jumps 24/20
Finish each round with a partner 400 m run
Single option: skip the round of 40
CrossFit Toledo – CrossFit
Strength
Back Squat (5×5 across at 80% 5RM)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
1 PC, 1 PP 135/95, 100m run|1 rope climb or MU|
2 PC, 2 PP, 100m run| 2 rope climbs or MU|
3 PC, 3 PP, 100m run |3 rope climbs or 3MU|….
4,4,100m run… continue to ascend by one on ALL movements except the run
Notes:
1. 100m run = to the grassy knoll and back. 10 reps
2. Looking for actual push press today not S2OH
3. RX+: rope climb, bar, or ring MU
CrossFit Toledo – CrossFit
WOD
Metcon (4 Rounds for calories)
AMRAP 4
21 dead lift 135/95
21 bar facing Burpee‘s
calorie bike with remaining time
Rest 4 minutes
AMRAP 4
18 DL 185/125
18 BFB
Cal bike with remaining time
Rest 4 minutes
AMRAP 4
15 DL 225/155
15 BFB
Cal bike with remaining time
Rest 4 minutes
AMRAP 4
12 DL 275/185
12 BFB
Cal bike with remaining time
Alternate RX option: sub HSPU for BFB
CrossFit Toledo – CrossFit
Weightlifting
Clean and Jerk (EMOM x10 across ~ 75-80% 1RM)
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
10 single arm dB G2OH (R) 50/35
10 single dB G2OH (L)
150m run (one way traffic)
15/12 HRPU
Run= 15 reps
CrossFit Toledo – CrossFit
Gymnastics
7 minutes of practice getting upside down
Wall walks, handstand hold, pike push-up hold, HS walking
A: Metcon (Time)
Buy in\
160 DUs, 50/40 row, OR 40/30 bike
40 |C2B| Pull ups
Time Cap 7, rest until 10:00
B: Metcon (Time)
120 Wallballs 20/14
😐 5 Burpee‘s each time you break