CrossFit Toledo – CrossFit

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WOD

Metcon (4 Rounds for reps)

AMRAP 5, rest 5

You will work through 4 stations, in no particular order

One athlete will be working at a time, unless “synchro’ is indicated

A

20 cal row

40 lateral erg hops

B

30 air squats

60 DU

C

10 cal bike

20 synchro sit ups

D

10 synchro Alt DB snatch

20 HR pushups

Extra Credit

Weightlifting

Hang Clean (Technique or heavy single )

CrossFit Toledo – CrossFit

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WOD

A: CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target
Rest 3 min

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

9 Wallballs 20/14

9 |C2B|| pull-ups

9 Wallballs

9 Box jump overs 24/20

Extra Credit

Bodybuilding

3 rounds for completion, at a moderate pace

45 sec bicep curls

15 sec transition

45 sec (weighted) plank hold

15 sec transition

45 sec hip thrust

15 sec transition

45 sec Double DB bent over row

15 sec transition

CrossFit Toledo – CrossFit

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Strength

A: Front Squat (Daily 3RM)

B: Front Squat (2×3 at 92% of A)

C: Snatch Push Press (3-3-3-3-3)

Behind the neck

CrossFit Toledo – CrossFit

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Strength

A: Deadlift (Moderately heavy triple for the day)

B: Deadlift (4×3 at 85% of A)

WOD

Metcon (Time)

100 DUs

50 Air squats

80 DUs

40 Alt DB Snatch

60 DUs

30 T2B or Toes 2 rings

40 DUs

20 Alt DB Snatch

20 DUs

10 Air squats

CrossFit Toledo – CrossFit

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WOD

Metcon (AMRAP – Reps)

Tabata, 8 rounds alternating

OHS 75/55

Sit-ups

Bench press 115/65

Bodyweight walking lunge

Score TOTAL reps

Gymnastics

10 minute skills EMOM

CrossFit Toledo – CrossFit

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Weightlifting

Clean Complex (Climbing)

3 Power Clean + 3 Front Squat + 3 Jerks

Conditioning

Metcon (Time)

18 min cap

2200m row or 3 mile bike

At minutes 2, 4,6 ,8 and 10:

10 HSPU

Extra Credit

With remaining time

Clean and Jerk (Build to a daily heavy)

CrossFit Toledo – CrossFit

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Conditioning

Metcon (Time)

Annie,

Grace,

10 rounds of Cindy,

Grace,

Annie

As a partner workout

You have 30 min max to complete

Weightlifting

Clean and Jerk (Drop & go (Quick reset) heavy double)

CrossFit Toledo – CrossFit

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Strength

A. : Front Squat (Daily 3RM)

B: Front Squat (3×3 at 85-90% of A)

Conditioning

Singled out (3 Rounds for reps)

3 Rounds:

1 Minute Wallballs (20/14)

1 Minute Alternating Dumbbell Snatches (50/35)

1 Minute Box Jumps (24/20)

1 Minute Single Arm Dumbbell Clean & Jerks (50/35)

1 Minute Calorie Row

1 Minute Rest

CrossFit Toledo – CrossFit

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WOD

Metcon (Time)

Partner or solo

Stop sign run

6 rounds of:

10 DB thrusters

10 burpee pull-ups

60 calories

400m run

4 rounds of:

15 DB thrusters

15 burpee pull-ups

40 calories

200m run

20 sandbag cleans

CrossFit Toledo – CrossFit

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Strength

Shoulder Press (6×3 climbing )

WOD

Metcon (4 Rounds for distance)

AMRAP 3

25 AKBS 70/53

18 burpees over the erg

METERS rowed with remaining time

Rest 3 minutes

AMRAP 3

25 AKBS

15 burpees over the erg

Meters with remaining time

Rest 3 minutes

AMRAP 3

25 AKBS

12 burpees over the erg

Meters with remaining time

Rest 3 minutes

AMRAP 3

25 AKBS

9 burpees over the erg

Meters with remaining time

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757 Warehouse Rd Toledo, OH

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