CrossFit Toledo – CrossFit
Partner WOD
Metcon (Time)
800m parther run
8 tire flips
8 rope climbs
8 tire flips
400m partner run
4 tire flips
40 synchro thrusters 75/55
40 synchro pushups
4 tire flips
400m partner run
Strength
Bench Press (Build to a 2×2 across)
CrossFit Toledo – CrossFit
Weightlifting
Barbell Complex: C + 3 FS (Build as form allows)
Conditioning
Metcon (4 Rounds for time)
4 rounds on the 5:00
400 m run
12 toes to bar, T2R, or GHD sit ups
7 clean and jerks 185|135/95
CrossFit Toledo – CrossFit
Strength
Deadlift (10 minutes to build to a heavy T&G Double)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 16
150 m run (one-way traffic) (1 rep)
10 lateral Burpees
5 deadlifts 135 | 95/65
4 HPC
3 FS
2 lunges
1 S2OH
()
CrossFit Toledo – CrossFit
Workout Of the Week
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
RX
6 BBJ 24/20
12 pull ups
12 box dips
24 double unders
RX+
3 burpee ring MU
3 Strict ring pull-ups
3 ring MU
3 strict HSPU
24 double unders
Cool Down
Metcon (AMRAP – Rounds)
2 rounds, NFT
800 m run
150 m OH KB carry
CrossFit Toledo – CrossFit
Weightlifting
Top: Push Press (Daily 4RM)
Drop: Push Press (3×3 across at 95% of top set of 4)
WOD
Metcon (Time)
5 RFT, Time cap 15
18 Wallball shots 20/14
15/12 Row or 12/10 bike
12 DDB hang 20H
CrossFit Toledo – CrossFit
Technique Work
Empty barbell
Hang squat snatch
Strength/Skill
Overhead Squat (Daily 4RM)
Pause first rep a full second
WOD
Metcon (Time)
2 HSS, 8 OHS 75/55
10 lateral bar hops
10 BF burpees
4 HSS, 6 OHS
10 lat hops, 10 BFB
6 HSS, 4 OHS
10 lat hops, 10 BFB
8 HSS, 2 OHS
10 lat hops, 10 BFB
CrossFit Toledo – CrossFit
Technique Work
Snatch (Form focus)
WOD
Metcon (Time)
28-22-16-10
Cal bike
Alt dB snatches 50/35
Sit ups
CrossFit Toledo – CrossFit
WOD
Time cap 32 mins
Metcon (Time)
5RFT:
400m partner run
30 partner Wallballs
20 pull ups
CrossFit Toledo – CrossFit
Weightlifting
Hang Power Snatch (3X3 climbing, then 3X3 across)
Conditioning
Metcon (AMRAP – Reps)
Amrap 15
25 ‘ front rack BB lunge 95/65 (5 reps)
10 BB 20″ box step ups
25’ BB lunge
150 m run (15 reps, One way traffic)
15 T2B, T2 R, or GHD sit ups
50 total reps per round
CrossFit Toledo – CrossFit
WOD
Slice (Time)
2 RFT:
400m run
30 hang power cleans 115/80
30 AKBS 53/35
30 lunges with KB (hold however you like)
30 DU
Time cap: 20 minutes
Please do 32 of each
If working out from home and no barbell, sub SDHP with KB for HPC. For historical comparison purposes, this wod was formally 3RFT
Gymnastics
Skills EMOM x 10