CrossFit Toledo – CrossFit

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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

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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

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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

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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

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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

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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

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Technique Work

Snatch (Form focus)

WOD

Metcon (Time)

28-22-16-10

Cal bike

Alt dB snatches 50/35

Sit ups

CrossFit Toledo – CrossFit

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WOD

Time cap 32 mins

Metcon (Time)

5RFT:

400m partner run

30 partner Wallballs

20 pull ups

CrossFit Toledo – CrossFit

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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

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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

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