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
CrossFit Toledo – CrossFit
Weightlifting
A: Muscle Snatch (Heavy single for the day)
B: Power Snatch (Heavy single for the day)
Conditioning
The goal is To complete the work each interval, resting until the next minute. The order may be modified to accommodate sharing equipment. Max score is 16
EMOM X 16
Min1: Metcon (AMRAP – Rounds)
12/9 cal bike
Min2: 16 (8 each) bicep curls
Min3: 15/10 HR pushups
Min4: 3-Position Power Snatch (Using 75%-80% of B)
Mid thigh, knee, floor
CrossFit Toledo – CrossFit
Strength
A: Back Squat (Daily 3RM)
B: Back Squat (3×3 at 90% of A)
WOD
Metcon (Time)
9 Deadlift 135/95
9 T2B
27 DUs or lateral bar hops
*athletes changes their own weight
15 Deadlifts 185/125
15 T2B
45 DUs or lat hops
* weight change
21 DL 225/155
21 T2B
63 DUs or hops
CFT Update
Holiday schedule:
Thursday: 9 AM
Friday: 12 PM or 5 PM
Saturday 9 AM