CrossFit Toledo – CrossFit

Weightlifting

Power Snatch + Snatch (EMOM x10 @ 70% across)

WOD

WOD (AMRAP – Rounds and Reps)

Death By Power Clean 135/95
In minute 2, do one PC…

in minute 2, do 2 PC

continue to ascend until you can no longer complete the work during the minute

CrossFit Toledo – CrossFit


Workout Of the Week

Filthy Fifty (Time)

For time:

50 box jumps

50 jumping pull-ups

50 kettlebell swings

50 walking-lunge steps

50 knees-to-elbows

50 push presses

50 back extensions

50 wall-ball shots

50 burpees

50 double-unders

Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball

Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball

Accessory work

WOD (Checkmark)

For quality, using as many sets as needed:

40 ring dips

CrossFit Toledo – CrossFit

CrossFit Toledo – CrossFit


WOD

WOD (4 Rounds for calories)

AMRAP 4, rest 4 x 4 rounds

   4 bench press, climbing

   8 burpees to a plate 45/25

   12 plate ground to overhead

   16 KB SDHP

   Calorie bike with remaining time

Bench Press (Score top set )

Accessory work

WOD (Checkmark)

12-10-8-6

  bicep curls

  Glute ham raises

CrossFit Toledo – CrossFit

Strength

Split squat (4×6 (each leg) climbing )

Rear foot elevated with 2KB/DB

Conditioning

WOD (Time)

4 RFT

   30 KB hang C&J

   20 KB 20 inch step ups

   10 T2B/T2R

Extra Credit

WOD (Checkmark)

With as much rest as needed to maintain a perfect plank:

50 pushups

CrossFit Toledo – CrossFit

Partner WOD

WOD (Time)

4 RFT

150m zig zag relay (one way traffic)

20 pull-ups

25 thrusters 75/55

30 KB hang snatch

35 donkey kicks

40 double unders

time cap 30

CrossFit Toledo – CrossFit

WOD

WOD (AMRAP – Reps)

#justshowup

CrossFit Toledo – CrossFit

A: Metcon (Time)

CARDIO

M/M: 30-27-24-21-18-15-12-9-6-3

M/F: 27-24-21-18-15-12-9-6-3

F/F: 24-21-18-15-12-9-6-3

CHIPPER

100 alt DB snatch

80 box jumps

60 burpee deadlifts 135/95

40 db lunge

20 bear complex

One athlete begins on cardio, the other on the chipper. Switch when the calorie count is met.

Score A= time to complete calories

B: Metcon (Time)

Score B= chipper time

CrossFit Toledo – CrossFit

WOD

T-bag (Time)

45 GHD Situps
21 goblet squats 70/53
21 pull ups
45 double unders
15 goblet squats
15 C2B pull ups
45 double unders
9 goblet squats
9 BMU
45 RKBS

Extra Credit


Barbell complex: PS + SS (Build as comfortable )

CrossFit Toledo – CrossFit

Strength

Barbell complex: 4DL + 3HPC + 2FS + Jerk (Build as comfortable )

WOD

WOD (Time)

5-10-15-20-15-10-5

   Power clean 75/55

3-6-9-12-9-6-3

   HSPU

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