CrossFit Toledo – CrossFit
Skill/Strength
Snatch Balance (5×3 climbing)
WOD
Metcon (Time)
4 rounds on the 5:00
Score SLOWEST round
400m run
Directly into 9-7-5
OHS 95/65
Box jump overs 24/20
Extra Credit
Rest until 20:00 then do 1 last run
400m Run (Time)
Max Effort 400m Run
CrossFit Toledo – CrossFit
Weightlifting
EMOM X 10
CLIMB AS COMFORTABLE
A: Front Squat (4 reps)
B: Push Jerk (2 reps)
Conditioning
Metcon (AMRAP – Rounds)
EMOM X 16
Min A 12/10/8 cal
Min B 5 C&J 135/95
Score rounds completed (max 16)
CrossFit Toledo – CrossFit
Strength
A: Bench Press (3×5 climbing )
8 (each side) DB bent over row between sets
B: Bench Press (2×5 at 90% of A)
WOD
Metcon (Time)
7 RFT
5 DL 185/125
7 box jumps 24/20
5 DL
7 |C2B| pull-ups
Time Cap: 14 minutes
CrossFit Toledo – CrossFit
There is no Class on Saturday – see FB family page for details about the fundraiser or kayak outing.
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 21
27 Ab mat sit-ups
21 ABKS 53/35
150m run (15 reps)
9 pushups or |HSPU|
CrossFit Toledo – CrossFit
Gymnastics
EMOM x 10
A 10 Hollow rocks or 20-sec hollow hold
B Second skill/progression
WOD
Metcon (AMRAP – Reps)
Tabata
8 consecutive intervals of each
Double DB Hang C&J
Burpee pull-ups
Renegade rows
Double DB Step ups 24/20
Notes:
1. Athlete gets one set of DBs, weight is athletes choice
2. Renegade row = push-up + row (R) + push-up + row(L)
3. Keep moving, score total reps
CrossFit Toledo – CrossFit
Squat
A: Front Squat (5RM)
B: Front Squat (3RM)
WOD
Metcon (Time)
4 RFT
400m run
12 OHS 115 | 75/55
9 BBJO 24/20
CrossFit Toledo – CrossFit
WOD
Metcon (Time)
Buy in: 150 DUs
2 rounds
30 T2B
30/24 cal bike or 36/30 cal row
Strength
Shoulder Press (5 RM)
Push Press (3 RM)
CrossFit Toledo – CrossFit
Strength
A: Front Squat (Moderate set of 8)
B: Front Squat (Challenging, but technically sound set of 5)
C: Good Mornings (3×10 climbing)
WOD
Metcon (Time)
100-80-60-40-20
DUs (2:1)
10-20-30-40-50
Alt DB Snatch 50/35
CrossFit Toledo – CrossFit
Weightlifting
Focus on form, climbing in weight as you feel comfortable
EMOM X 15
1-5; 3 power snatches
6-10: 2 power snatches
11-15: Power Snatch (1 rep)
WOD
Metcon (AMRAP – Reps)
AMRAP 8
4 Front rack lunge 115 | 75/55
4 OH Lunge
8 Lateral burpees
CrossFit Toledo – CrossFit
Gymnastics
EMOM X 10
A 20-30 SEC PLANK/WEIGHTED
B SECOND SKILL PRACTICE
WOD
Metcon (Time)
Time cap 21
1000m/800m row
21 Deadlifts 225/155
50/40 cal bike
15 DL
800m run
9 DL
45 Box jumps 24/20