CrossFit Toledo – CrossFit

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Strength

Sumo Deadlift (Heavy 4)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 hang squat snatch 75/55

10 toes to bar

21/16 row or 17/13 bike

Extra Credit

1-Mile Run (Time)

Max Effort 1-Mile Run

CrossFit Toledo – CrossFit

For a demonstration of the KB movements…

https://youtu.be/LDkCQVJqFhI

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Conditioning

Metcon (4 Rounds for reps)

AMRAP 3

21-15-9

Double KB Deadlift 53s/35S

Double KB Hang Power Clean

Box jumps 24/20

Rest 3 Minutes

AMRAP 3

Cal bike or row

Rest 3 minutes

AMRAP 4

9-15-21

Double KB Deadlift 53s/35S

Double KB Hang Power Clean

Box jumps 24/20

Rest 4 minutes

AMRAP 4

Cal bike or row

* for rounds 2 &4, 1 cal = 1 rep

Extra Credit

Shoulder Press (20 reps, one set)

CrossFit Toledo – CrossFit

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Weightlifting

Push Jerk (Heavy double )

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

30 DUs or Lateral bar hops

2o V ups or 30 Sit ups

5/3 Strict pull-ups

5/3 Strict HSPU

5 thrusters 135/95

Cool Down

It’s not uncommon to lay on the ground staring at the ceiling, eyes closed, sweat dripping… After a workout. don’t lay there too long… Give yourself a standing 8️⃣ count, and get up. Clean up your weights, mop your sweat, and congratulate the others in your class. Lookin for athletes to get 4-6 rounds in this workout. Did you scale accordingly?

Eat well, eat real food, eat enough. Sleep enough.

CrossFit Toledo – CrossFit

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Squat

Paused Front Squat (4×3 climbing, pause first rep 3 seconds)

Front Squat (3×3 climbing)

Front Squat (3×1 climbing )

Conditioning

Strict time cap: 20 minutes

Metcon (Time)

4 RFT

250m Run

20 Alt. DB Hang C&J 50/35

15/12 cal bike or 20/15 row

10 HR push-ups

CrossFit Toledo – CrossFit

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Weightlifting

Snatch Balance (5×3)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

100m run, 1 PS, 1 OHS, 1 T2B

100m Run, 2 PS, 2 OHS, 2 T2B

100m Run, 3 PS, 3 OHS, 3 T2B

100m Run +4 +4 +4…

Continuing to ascend on indoor reps

barbell = 95/65

CrossFit Toledo – CrossFit

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Metcon (Time)

750m row/1 mi. Bike/stop sign run ⭕️

100 Double DB thrusters 35s/25s

Row/bike/run

75 Double DB 20″ box stepovers

Row/bike/run

50 doubled DB Hang C&J

Row/bike/run

25 Manmakerss

⭕️ One athlete will run while the other does the bike or row. Both must finish before moving on. Alternate runner each time (Each athlete runs twice).

CrossFit Toledo – CrossFit

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Gymnastics

Skill work EMOM x 12

A. HSPU/progression/walking/wall walks

B. Strict pull-up/BMU/negatives

Looking to select appropriate movement and rep range that will

provide a challenge for up to 20 seconds each minute. Focus on strict

Movements if possible, and load or band as needed.

Weightlifting

Clean (Heavy single, power or full)

WOD

Metcon (Time)

4 rounds on the 3:00

Score SLOWEST round

15 power cleans 115/80

15/12 row or 12/9 bike

CrossFit Toledo – CrossFit

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Strength

Sumo Deadlift (4-4-4-4-4)

Conditioning

4RFT: Metcon (Time)

400m Run

40 DUs

20 Deadlifts 185/125

Extra Credit

Shoulder Press (20 reps)

CrossFit Toledo – CrossFit

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Weightlifting

Hang Power Snatch (4-4-4-4-4)

Conditioning

Metcon (2 Rounds for reps)

AMRAP 6

30-20-10:

Cal bike

Toes 2 Rings

Rest 2 minutes

AMRAP 6

15-10-5

LATERAL BURPEES

OHS 135|95/65

CrossFit Toledo – CrossFit

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Metcon (Time)

1000 m row or 2 mile bike (one athlete working at a time)

90 synchronized sit ups

80 deadlift 135 | 95/65 (Non-working partner holds DL lockout)

70 box jumps 30|24/20

60 synchronized sit ups

50 Lateral burpees

400 m partner run

30 synchronized sit ups

20 HPC (Non-working partner holds front rack)

10 S20H (non-working partner holds OH lockout)

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757 Warehouse Rd Toledo, OH

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