CrossFit Toledo – CrossFit Weightlifting 10×2 @ 65% across on the 0:30 A: Clean (EMOM x 5 climbing) WOD WOD (AMRAP – Rounds and Reps) Amrap 14 150 m run 7BS (70% of A) 1 rope climb 7 devils press 50s/35s
CrossFit Toledo – CrossFit Weightlifting Barbell complex: PC+PJ+J (EMOM x 10 climbing as comfortable) Focus on form overl load.. WOD Time cap 15 (Time) 15-12-9-12-15 Thrusters 75/55
CrossFit Toledo – CrossFit Barbell Class Partner WOD WOD (Time) Buy in 1600m partner run or 2k relay row into 4 rds 40 partner wallballs 30 synchro donkey kicks 20 T2b, T2R or GHD 10 ps 115/80
CrossFit Toledo – CrossFit Weightlifting Barbell complex: PC+PJ+J (Climb as form allows) WOD WOD (Time) 50 DU 50 walking lunges 40 DU 40 box jumps 24/20 30 DU 30 Alt DB snatch 50/35 20 DU 20 alt single DB devils press 10 DU 10 BMU or burpee pull-ups
CrossFit Toledo – CrossFit Strength Push Press (6×3 climbing) Conditioning (2 Rounds for reps) AMRAP 6 3 wall walks 7 HPC 95/65 10 cal bike Rest 3 minutes AMRAP 6 5 HSPU 5 PC 135/95 10 cal row
CrossFit Toledo – CrossFit CFT Barbell Class Snatch Pull + Floating Snatch (3x(1+1)@70, 3x(1+1)@75) Power Clean (2×2@65. 2×2@70, 1×2@75) Tall Jerks (5×1) VERY light weight Partner WOD WOD (AMRAP – Rounds and Reps) AMRAP 23 10 alt bear complex 95/65 20 synchro sit ups 30 single DB 20 inch step ups 40 DUs 150m partner…
CrossFit Toledo – CrossFit Strength Push Press (5×5 climbing ) WOD WOD (AMRAP – Reps) 4 rounds 1 minute wallballs 20/14 1 minute alt DB hang CJ 50/35 1 minute calorie Rest 1 minute
CrossFit Toledo – CrossFit WOD WOD (Time) 24 BBJ 24/20 2400 m run 24BBJ Extra Credit 24 GHD hip extensions 24 Sit ups
CrossFit Toledo – CrossFit Weightlifting A: Squat Clean (8×2 @ 70% across on the 0:30) B: Squat Clean (5×1 climbing OTM) WOD Metcon (Time) 7 RFT 9 thrusters 75/55 7 T2B or T2R
CrossFit Toledo – CrossFit Barbell Class Partner WOD Metcon (Time) 6 rounds for time: 5 wall walks 15 synchro AKBS 15 C&J 115/80 15 alternating burpee t2b/t2r 150 m partner run