CrossFit Toledo – CrossFit
Strength
EMOMx10
Build for first 5,
Last 5 stay at the same weight
Bench Press (5X5 climbing, 5X5 across)
WOD
Metcon (5 Rounds for calories)
5 rounds
AMRAP 2, REST 1
9 HSPU
15 HPC 115/85
CAL BIKE/ ROW with remaining time
CrossFit Toledo – CrossFit
Metcon (Time)
Partner WOD
A Rows 500m while B runs 400
80 Alt Sit ups
80 DL 185/125
A runs 800 while B rows 1k
40 DL
40 Synchro sit ups
Solo
25/20 cal bike
50 sit ups
50 DL 185/125
800m run
25 DL 225/185
25 GHD Situps
CrossFit Toledo – CrossFit
Squat
1. Stay light.
2. Focus on foot position, bracing, and a controlled descent with an upright posture
3. Focus on standing up quickly
4. Climb in weight for first 5, then stay there.
Front Squat (EMOM x10: 5×5 climbing, 5×5 across)
WOD
Metcon (Time)
4 RFT
Run 400m
21 wallball shots 20/14
12 power snatch 95/65
Time cap: 17 minutes
CrossFit Toledo – CrossFit
Gymnastics
EMOM x10
A. Max L sit (up to :30)
B. Secondary gymnastics skill
WOD
A: Metcon (AMRAP – Reps)
AMRAP 6
12 DL 155|105/75
9 HPC
6 S2OH
Rest 4 minutes
B: Metcon (AMRAP – Reps)
AMRAP 6
10 pull-ups
20 pushups
30 air squats
CrossFit Toledo – CrossFit
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 24
40 DUs
30 DB Hang C&J 50/35 (switch every 5)
20 DB box step ups 24/20
10 Burpees
CrossFit Toledo – CrossFit
Weightlifting
Every :30 sec x24 (12 minutes)
1 Power Snatch
For the first 14, climb in weight
As you feel comfortable. The last
10 reps you will be using the same weight
Power Snatch (24 singles on the :30)
WOD
Metcon (Time)
Time cap 12 minutes
11-1
OHS 75/55
1-11
T2B or T2R
RX+ please do 2 BMU after each round
__________
Round 1: 11 OHS, 1 T2B
Round 2: 10 OHS, 2 T2B
Round 3: …continuing to descend OHS reps while ascending T2B
CrossFit Toledo – CrossFit
Barbell Cycling
EMOM X 10
Start light and climb for first 5
The last 5 should be at the same weight
Push Press (3-3-3-3-3 then 5×3)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 13
2 power cleans 95/65
2 front squats
2 front rack lunges
2 S2OH
8 lateral bar hops
8 HR pushups
8 lateral bar hops
150m run (15 reps)
RX+ 135/95
CrossFit Toledo – CrossFit
Metcon (Time)
Partner
400m partner run to begin each round
27-21-15-9
Clean and jerk 115/85
Alternating box jumps 24/20
Solo
400m run to begin each round
21-15-9
Clean and jerk 115/85
Box jumps
Extra Credit
Bench Press (3×10 climbing)
CrossFit Toledo – CrossFit
WOD
Metcon (5 Rounds for calories)
AMRAP 3, REST 2 FOR 5 ROUNDS (23 min total)
20 Alt. DB snatch 50/35
20 Wallballs
Cal bike or row with remaining time
Or burpee box jumps 24/20 with remaining time
(1 BBJ = 1 CAL)
CrossFit Toledo – CrossFit
WOD
Metcon (AMRAP – Rounds)
5 rounds on the 2:00
The goal is to complete all 5
rounds during each interval.
Round 1:
8/6 cal bike or row
8 OHS 75/55
80 DUs or lat bar hops
Round 2:
10/8 Cal
12 OHS
60 DU/bar hops
Round 3:
12/10 cal
16 OHS
40 DU/lat hops
Round 4:
14/12 cal row
20 OHS
20 DU/lat hops
Round 5:
16/14 cal
24 OHS
max score = 5