CrossFit Toledo – CrossFit

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Strength/Skill

A: Push Jerk (Daily 3RM)

B: Push Jerk (3×3 across at 90% Of A)

Conditioning

Metcon (AMRAP – Reps)

AMRAP 12

2 S2O 95/65, 2 Box jump 24/20, 20 DUs (2:1)

4 S2O, 4 BJ, 20 DUs

6 S2O, 6 BJ, 20 DUs

8, 8,20…

Continue ascending by 2 on the barbell and box each round

CrossFit Toledo – CrossFit

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Metcon (Time)

50 cal bike

100 pushups

200 dubs

100 t2b

50 cal bike

Non working partner holds sandbag in bear hug.

CrossFit Toledo – CrossFit

Join us at 6 PM
for the final throwdown

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Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Masters (55+) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots 20/14 lb ball to 9 ft

Time cap: 20 min.

CrossFit Toledo – CrossFit

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Strength

Shoulder Press (6×3 climbing)

Bodybuilding

DB Tricep kickbacks 12-10-8 each arm

Double DB upright row 12-10-8

Barbell hip thrust 12-10-8

Extra Credit

Paused Front Squat (6×3 climbing)

Pause first rep 5 sec, second for 3 sec, and no pause on third

CrossFit Toledo – CrossFit

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Conditioning

A: Metcon (Time)

with a continuously running clock:

10 minutes to complete:

20/16 cal row

30 C2B pull ups

40 OHS 95/65

50’ OH DB lunge 50/35
Rest until 15:00

B: Metcon (Time)

50’ DB Oh lunge 50/35

40 OHS 115/80

30 BMU

20/16 Cal row

10 min cap
Record time To complete. Or if capped record 10:00 and reps completed in comments

CrossFit Toledo – CrossFit

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Gymnastics

10 minute skills EMOM

Metcon (3 Rounds for calories)

Athlete will be Using 2 dumbbells

Athlete’s choice for weight

Score just the calories

AMRAP 3

9 S2OH

15 HPC

21 DL

30 DUs

Cal bike or row with remaining time

Rest 3 Min

AMRAP 3

30 G2OH

40 DUs

Cal with remaining time

Rest 3 min

AMRAP 3

30 Front rack reverse lunges

50 DUs

Cal with remaining time

CrossFit Toledo – CrossFit

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Conditioning

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Extra Credit

Back Squat (10 reps, 70% )

CrossFit Toledo – CrossFit

Staggered start on the 3:00

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WOD

Metcon (Time)

24 Synchro GHD sit-ups

4x150m relay run

48 Floor presses 135/75

4×15 cal bike

72 pull-ups

4×15 cal row

96 Sit-ups

8×15 DUs

CrossFit Toledo – CrossFit

Join us Tonight at 7 PM
For the 20.4 throwdown!

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Technique Work

barbell complex: 2 PC + 2 FS (EMOM X 8 climbing)

WOD

A: Metcon (Time)

Time cap 15

10 Devils press (athlete choice)

20/15 cal bike or row

8 Devil press, 16/12 cal

6 DP, 12/9 cal

4 DP, 8/6 cal

2 DP, 4/3 cal
With remaining Time, build to a heavy

B: Squat Clean (Heavy single)

Extra Credit

Pistols (Practice or Progression, 3 working sets)

CrossFit Toledo – CrossFit

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Strength

A: Deadlift (Daily 3RM)

B: Deadlift (3×3 across at 90% of A)

C: Good Mornings (12-10-8-8 climbing)

Extra Credit

10 Sec Ass bike sprint

50 sec easy recovery spin

X 10 min

Extra Credit

10 minutes, working efficiently to complete as much as possible

(In any order)

Alt Bicep curls 12-10-8 (each arm)

Seated Double DB press 12-10-8

Push up to side plank (3 sec hold) 12-10-8

Single leg RDL 12-10-8 (total)

3×15 Glute ham raise

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