CrossFit Toledo – CrossFit
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
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
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
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
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
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
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
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
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
Strength
Bench Press (6 minutes to build to heavy triple)
Conditioning
Surfer on Acid (Time)
3 RFT
400m run
21 Burpees