CrossFit Toledo – CrossFit
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
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
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
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
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
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
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
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
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
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