CrossFit Toledo – CrossFit
WOD
Metcon (4 Rounds for reps)
30 seconds benchpress
Rest 30 seconds
30 seconds bike for calories
Rest 30 seconds
30 seconds Burpee’s
Rest 30 seconds
30 seconds HSPU or push press 135/95
Rest 30 seconds
Bench press:
Round 1: 135/85
Round 2: 115/75
Round 3: 95/65
Round 4: 75/55
Gymnastics
EMOM for 10 minutes, skills practice
A hollow rocks or kip swings(20 -25 seconds of work)
B secondary gymnastics skill
CrossFit Toledo – CrossFit
Strength
A: Deadlift (Daily 3rm)
B: Deadlift (3×3 across at 85-90% of A)
Extra Credit
Between DL sets, practice pistols or a progression
WOD
Metcon (Time)
3 RFT
21/17 row or 17/14 bike
15 pc 155 | 105/75
150m run (one-way traffic)
15 |c2b| pullups
|RX+ Please use the heavier barbell and do C2B pull-ups, or use heavier barbell and do 10 regular pull-ups + 5BMU each round
CrossFit Toledo – CrossFit
WOD
Black & Supple (Time)
In celebration of Black Steve
49 DB 24/20 Box step ups 50/35
49 DUs or Lateral DB hops
49 Situps
49 DUs or Lateral DB hops
49 Push ups
49 DUs or Lateral DB hops
49 Alt DB Snatch
49 DUs or Lateral DB hops
Strength
Shoulder Press (Max out Monday)
Back Squat (2×5 at 98.5% of recent 5RM if squatting consistent)
CrossFit Toledo – CrossFit
Weightlifting
A: Hang Snatch (Find that juicy Double)
B: Front Squat (3X3 at 96% of recent 3rm)
WOD
Metcon (AMRAP – Reps)
AMRAP 14
7 PULL-UPS
14 S2OH 75/55
21 jumping air squats
CrossFit Toledo – CrossFit
WOD
20 min EMOM
5 rounds
A: Metcon (5 Rounds for reps)
Max cal sprint
B: rest 1 min
C: Deadlift (4 reps climbing)
D: Strict HSPU (Unbroken, score best)
Skill work
Rope climb technique/practice
Practice with both feet
CrossFit Toledo – CrossFit
Strength
A: Bench Press (Daily 5rm)
B: Bench Press (135/85 max reps)
WOD
Metcon (Time)
7 RFT, Time cap = 21
21 DUs
14 Box jumps 24/20
7 Double DB Devils press
|RX+ please do 2-3 ring MU to finish each round|
CrossFit Toledo – CrossFit
Skill work
Overhead Lunge (4×6 climbing)
WOD
Metcon (2 Rounds for reps)
Amrap 7
150 m run (15 reps, one-way traffic)
4 deadlifts 75/55
4 hang power clean
4 front rack lunge
8 T2B or GHD situps
Rest 3 minutes, adjust barbell to 95/65
Amrap 5
Same thing, but heavier
RX+ wear a mask
CrossFit Toledo – CrossFit
Squat
Back Squat (3×5 at 96% 5RM)
Conditioning
Metcon (Time)
10-20-30
Wallballs 20/14
Burpees
Pull-ups
CrossFit Toledo – CrossFit
Metcon (Time)
800m Odd Object partner run
5 rounds
10 Synchro alternating DB hang C & J
Partner 150 m run
Cash out
800m Odd Object partner run
25m OH odd object/DB lunge
CrossFit Toledo – CrossFit
Technique Work
Barbell warm-up – the squat clean
A: Clean (6 minutes to find heavy single for the day)
B: Front Squat (4×3 at 93% of recent 3RM )
Conditioning
WOD: Metcon (Time)
2mile bike
50 AKBS 53/35
30 HR push-ups
150 m farmer carry (switch working hand whenever)