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