CrossFit Toledo – CrossFit
Strength
The first set should be light, the second should be moderate but not difficult, and the third should be challenging yet technically sound.
Overhead Squat (8-8-8)
WOD
Metcon (AMRAP – Reps)
AMRAP 13
3 snatch deadlift 95/65
3 HPS
4 OH lunge
10 box jump overs 24/20
10 lateral burpees
CrossFit Toledo – CrossFit
Strength
Back Squat (1RM)
Bench Press (1RM)
Deadlift (1RM)
Conditioning
Metcon (Time)
On the 5:00 x 5 Rounds:
7 Power Snatches (95/65)
20′ Overhead Walking Lunge (95/65)
9/7 Calorie Assault Bike
20′ Overhead Walking Lunge (95/65)
7 Power Snatches (95/65)
Score slowest round
CrossFit Toledo – CrossFit
WOD
Metcon (Time)
Partner WOD
2X150m relay run
15 synchro C & J
400m partner run
40 DL’s
400m partner run
40 pull-ups
400m partner run
40 DL’s
400m partner run
40 T2B
2x150m relay run
15 synchro C & J
CrossFit Toledo – CrossFit
WOD
Metcon (5 Rounds for reps)
AMRAP 3, REST 3
Rotate through the following in any particular order
Bike for calories
Wall balls 20/14
Barbell back rack lunge 75/55
Ab mat sit ups
Row for calories
CrossFit Toledo – CrossFit
Strength
Bench Press (6 minutes to build to heavy triple)
Conditioning
Surfer on Acid (Time)
3 RFT
400m run
21 Burpees
CrossFit Toledo – CrossFit
Strength
Front Squat (101% of recent 3RM, max)
Conditioning
Time cap 20min
Metcon (Time)
Run 800 m
Do 80 double unders
Deadlift 2 DBs (50s/35s) 40 times
Run 400 m
Do 40 double unders
Alternate 20 DB snatches (single)
Run 400 m
Do 40 double unders
Use both DBs for 20 hang C&J
CrossFit Toledo – CrossFit
Strength/Skill
EMOM X 10
A: Push Press (3 reps, climbing)
B: Strict Pull ups (5 reps,)
Load or band as needed so the final set is challenging
WOD
Metcon (Time)
5 RFT
9 HPS 95/65
6 OHS
250m run
CrossFit Toledo – CrossFit
Strength
Back Squat (101% of recent 5RM, max)
WOD
CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar
CrossFit Toledo – CrossFit
Weightlifting
Snatch (Work up to 1RM)
Clean and Jerk (Work up to 1RM)
CrossFit Toledo – CrossFit
Strength
Front Squat (2×3 @ 98.5% of recent 3RM)
WOD
Metcon (AMRAP – Reps)
Amrap 12
10 lateral bar hops
5 toes to bar
2 Power snatches 95/65
2 overhead lunge
1 0HS
100 m run (10 reps)
There are 30 reps per round, and for the run go out either door to the grassy knoll and back.