CrossFit Toledo – CrossFit

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WOD

Metcon (Time)

40-30-20-10

Thrusters 115/75

Pull ups

Box jumps 24/20

Finish each round with a partner 400 m run

Single option: skip the round of 40

CrossFit Toledo – CrossFit

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Strength

Back Squat (5×5 across at 80% 5RM)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

1 PC, 1 PP 135/95, 100m run|1 rope climb or MU|

2 PC, 2 PP, 100m run| 2 rope climbs or MU|

3 PC, 3 PP, 100m run |3 rope climbs or 3MU|….

4,4,100m run… continue to ascend by one on ALL movements except the run

Notes:

1. 100m run = to the grassy knoll and back. 10 reps

2. Looking for actual push press today not S2OH

3. RX+: rope climb, bar, or ring MU

CrossFit Toledo – CrossFit

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WOD

Metcon (4 Rounds for calories)

AMRAP 4

21 dead lift 135/95

21 bar facing Burpee‘s

calorie bike with remaining time

Rest 4 minutes

AMRAP 4

18 DL 185/125

18 BFB

Cal bike with remaining time

Rest 4 minutes

AMRAP 4

15 DL 225/155

15 BFB

Cal bike with remaining time

Rest 4 minutes

AMRAP 4

12 DL 275/185

12 BFB

Cal bike with remaining time

Alternate RX option: sub HSPU for BFB

CrossFit Toledo – CrossFit

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Weightlifting

Clean and Jerk (EMOM x10 across ~ 75-80% 1RM)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 single arm dB G2OH (R) 50/35

10 single dB G2OH (L)

150m run (one way traffic)

15/12 HRPU

Run= 15 reps

CrossFit Toledo – CrossFit

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Gymnastics

7 minutes of practice getting upside down

Wall walks, handstand hold, pike push-up hold, HS walking

A: Metcon (Time)

Buy in\

160 DUs, 50/40 row, OR 40/30 bike

40 |C2B| Pull ups

Time Cap 7, rest until 10:00

B: Metcon (Time)

120 Wallballs 20/14

😐 5 Burpee‘s each time you break

CrossFit Toledo – CrossFit

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Strength

The first set should be light, the second should be moderate but not difficult, and the third should be challenging yet technically sound.

Overhead Squat (8-8-8)

WOD

Metcon (AMRAP – Reps)

AMRAP 13

3 snatch deadlift 95/65

3 HPS

4 OH lunge

10 box jump overs 24/20

10 lateral burpees

CrossFit Toledo – CrossFit

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Strength

Back Squat (1RM)

Bench Press (1RM)

Deadlift (1RM)

Conditioning

Metcon (Time)

On the 5:00 x 5 Rounds:

7 Power Snatches (95/65)

20′ Overhead Walking Lunge (95/65)

9/7 Calorie Assault Bike

20′ Overhead Walking Lunge (95/65)

7 Power Snatches (95/65)

Score slowest round

CrossFit Toledo – CrossFit

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WOD

Metcon (Time)

Partner WOD

2X150m relay run

15 synchro C & J

400m partner run

40 DL’s

400m partner run

40 pull-ups

400m partner run

40 DL’s

400m partner run

40 T2B

2x150m relay run

15 synchro C & J

CrossFit Toledo – CrossFit

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WOD

Metcon (5 Rounds for reps)

AMRAP 3, REST 3

Rotate through the following in any particular order

Bike for calories

Wall balls 20/14

Barbell back rack lunge 75/55

Ab mat sit ups

Row for calories

CrossFit Toledo – CrossFit

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Strength

Bench Press (6 minutes to build to heavy triple)

Conditioning

Surfer on Acid (Time)

3 RFT

400m run

21 Burpees

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