CrossFit Toledo – CrossFit WOD 6 rounds, on the 5:00 Score fastest run and heaviest lift 400m Run (Time) Max Effort 400m Run6 sprints on the 5:00, score fastest Deadlift (Remaining time in 5 min, TnG triple, climbing )
CrossFit Toledo – CrossFit Weightlifting After general warmup and barbell warmup, 10 minutes on each lift to work up to a heavy single Power Weightlifting Total (Total Weight) Power Clean (1 Rep Max)Hang Power Snatch (1 Rep Max) WOD Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#
CrossFit Toledo – CrossFit Conditioning 5 rounds for quality 9 GHD sit ups 9 GHD back extensions 3 back squats 1 mile bike score best lift/mile. Back Squat (5×3 climbing ) 1-mile bike (Time) Sprint
CrossFit Toledo – CrossFit CFT Barbell Class E2MOM (Weight) Every 2 minutes for 10 rounds: 1 power clean and push jerk + 1 squat clean and split jerk, climbing. Use the same weight for both lifts. Snatch Balance (3×2@75, 1×2@80, 1×2@85) % based on 1rm snatch Partner WOD WOD (Time) Buy in: 10 rounds 100…
CrossFit Toledo – CrossFit Technique Work Extended barbell warmup, and build in the snatch to heaviest anticipated barbell for the WOD. CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# / 45# 30 Burpees to a 6″ target 30 Snatches, 135# / 75#…
CrossFit Toledo – CrossFit Gymnastics WOD (Checkmark) 8 minutes on the clock Upside down progression: wall walks, HS hold, HSPU, or HS walking Conditioning Time Cap 22 (Time) 1 mile bike 20 T2B or T2R 40 push press 45/35 60 barbell 20 inch step ups 40 pushpress 20 T2B or T2R 1 mile bike at…
CrossFit Toledo – CrossFit Warm up WOD (Time) 99 Wallballs for Time, 20/14 Strength/Skill Paused overhead squat (Build to a challenging load with a 5 second pause in the bottom) Cool Down Pick your pace (Time) 3K/2500 m row At the 500, 1K, 1500, 2K, and 2500 ( men): 12 hand release or HS push-ups
CrossFit Toledo – CrossFit Weightlifting Push Jerk (6×2 climbing ) Accessory work 5 rounds on the 4:00 (5 Rounds for time) 20/16/12 calories 21 RKBS 53/35 12 pull-ups Score working time
CrossFit Toledo – CrossFit Powerlifting Deadlift (6×3 on the 2:00, climbing from 40% ) Conditioning Time Cap 15 (Time) 12-10-8-6-4-2 power clean 115/85 pistols 150m run after each round
CrossFit Toledo – CrossFit CFT Barbell Class Snatch (1×3@60, 1×2@65, 1×1@70, 1×3@65, 1×2@70, 1×1@75, 1×2@70, 1×1@80, 1×1@85) Paused Front Squat (2×3 @ 75% 2×2 @ 80% 1×2 @ 85%) Pause 2 seconds in bottom Behind The Neck Jerk (5×2, climbing, do not exceed 85%)