CrossFit Toledo – CrossFit
Conditioning
WOD (4 Rounds for time)
27/21/15 calories
15 |hspu| hand release pushups
27 DL 135/95
rest until 5:00
27/21/15 calories
15 |hspu| HRPU
21 DL 185/125
rest until 10:00
27/21/15 cal
15 |hspu| HRPU
15 DL 225/155
rest until 15:00
27/21/15 cal
15|hspu| HRPU
9 DL 275/185
Extra Credit
WOD (Time)
Rest until 20:00
9 DL 315/215
15|hspu| HRPU
27/21/15 cals
Extra Credit
Rest until 25:00
Strict Pull ups (1 minute max reps )
CFT Barbell Class
Power Snatch (3×3 @ 70, 3×2 @ 75, 3×1 @ 80)
Pause at 1” off ground for first rep on all sets
Clean Pull + Hang Clean (2(1+2) @ 65, 2(1+1) @ 70, 2(1+1) @ 75+)
Clean pull to hold followed by hang squat clean
Push Jerk (5×2, climbing. Record top set. )
CrossFit Toledo – CrossFit
Strength
A: Push Press (3×3 climbing )
B: Push Press (3×3 at 90% of A)
Conditioning
10 RFT (Time)
21 DU
9 sit ups
5 HPC 100/70
3 S2OH
CrossFit Toledo – CrossFit
Strength
A: Back Squat (4×3 climbing)
B: Back Squat (4×3 across @ 90% of A)
Wod
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
CrossFit Toledo – CrossFit
CFT Barbell Class
Power Clean and Jerk (10 min EMOM, climbing as form allows. )
Power Clean + Split Jerk
Snatch Pull + dip snatch + snatch (3(2+2+2) @ 65%
2(2+1+1) @ 70%
1+1+1 @ 70%+)
Tall Clean + Tall Jerk (No Measure)
10(1+1) with an EMPTY BARBELL
Focus on pulling under the bar into a full front squat position and then reset and focus on pushing under the bar into the receiving position for the split jerk.
CrossFit Toledo – CrossFit
Weightlifting
Hang Power Snatch (EMOM X 12 At 75% across)
Wod
AMRAP 8 (AMRAP – Reps)
3-6-9-12… Ascending
OHS 95/65
30-30-30-30…
DUs or lat bar hops
Extra Credit
Toes (AMRAP – Reps)
Rest 2 minutes, until 10:00
1 min T2B or T2R
CrossFit Toledo – CrossFit
Conditioning
Time cap 18 (Time)
30/24/20 cals
30 thrusters |115| 75/55
30/24/20 cals
30 |C2B| pullups
30/24/20 cals
30 S2OH
30/24/20 cals
For Rx+, please use the heavier weight AND do C2B
Gymnastics
WOD (Checkmark)
10 minutes of skills practice
CrossFit Toledo – CrossFit
Strength
EMOM x10
1-5: Power Clean (Triples, climbing)
Rack it after set 5
6-10: Push Press (Triples, climbing)
Conditioning
For time: (Time)
9 clean & jerks 95/65
9 bar facing Burpees
15 CJ 115/85
15 BFB
21 CJ 135/95
21 BFB
Athlete responsible for own weight changes
CFT Barbell Class
We will also be doing the strength portion of today’s WOD as the first component of barbell class today.
Snatch Pull + dip snatch + snatch (3(2+2+2) @ 65%
2(2+1+1) @ 70%
1+1+1 @ 70%+)
Tall Clean + Tall Jerk (No Measure)
10(1+1) with an EMPTY BARBELL
Focus on pulling under the bar into the full squat position and reset. Then focus on pushing under the bar into the receiving position of the split jerk.
CrossFit Toledo – CrossFit
Strength
A: Back Squat (3X5 climbing)
B: Back Squat (3X5 across at 90% of A)
Conditioning
5 rds (AMRAP – Rounds)
5 rounds on the 4:00
36/30/24 cal or 400 m run
10. Lunges
8, Burpees to a target
CrossFit Toledo – CrossFit
CrossFit Games Open 23.3 RX (Ages 16-54) (Time)
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb
CrossFit Toledo – CrossFit
