CrossFit Toledo – CrossFit
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 25
10 G2OH 135/95
20 box jumps 24/20
30 wallballs 20 /1 4
40 RKBS (athletes choice)
50 DUs or lateral bar hops (scale 100 single)
CrossFit Toledo – CrossFit
Strength
A: Bench Press (Daily 3RM)
B: Bench Press (3×3 across @90% of A)
Conditioning
Metcon (AMRAP – Reps)
AMRAP 10
LATERAL BURPEES
EMOM, including 0:00,
5 Thrusters 105/70 and
5 C2B or |3 BMU|
Score just the burpees
CrossFit Toledo – CrossFit
WOD
Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)
21 deadlifts 185/125 lb
21 Push Press 95/65 lb
15 deadlifts 185/125 lb
15 Push Press 95/65 lb
9 deadlifts 185/125 lb
9 Push Press 95/65 lb
21 deadlifts 255/165 lb
10 handstand push-ups
15 deadlifts 255/165 lb
10 handstand push-ups
9 deadlifts 255/165 lb
10 handstand push-ups
Time cap: 9 minutes
Extra Credit
Back Squat (20 reps)
CrossFit Toledo – CrossFit
WOD
Metcon (Time)
4×10 partner Calorie Sprint
100 Power clean 95/65
4×10 partner Calorie Sprint
100 box jump overs
4×10 partner Calorie Sprint
100 partner Wallballs
Extra Credit
Come to Logan’S New house footBall party
Front Squat (Daily double)
CrossFit Toledo – CrossFit
Weightlifting
3-position snatch (Build as form allows )
Floor, below knee, above knee
Hang Snatch (5 Singles ~80%)
WOD
Metcon (AMRAP – Reps)
AMRAP 12
1 Mile bike BUY IN
80 DUs or lateral bar hops
40 Power snatch 75/55
60 DUs or lateral bar hops
30 OHS
40 DUs or lateral bar hops
20 Power snatch 95/65
20 DUs or lateral bar hops
10 OHS
AMRAP squat snatch 115/80
Note do not Score the bike. The athlete is responsible for their own weight change. if you Complete the 10 OHS, WITH REMAINING TIME ANRAP squat snatch 115/80
CrossFit Toledo – CrossFit
Strength
15 minutes on the clock to compete
As much of the following, in any Order
Or rep scheme:
10 rope Climbs
40 dips
30 strict or L sit pull-ups
20 Sandbag cleans
20 sandbag squats
30 ghd sit ups
30 hip extensions
100 walking lunge
Weightlifting
A: Push Press (Daily 3RM)
B: Push Press (3×3 @ 90% of A)
Extra Credit
Metcon (AMRAP – Reps)
AMRAP 3
500 m row buy in
HSPU |strict| with remaining time
CrossFit Toledo – CrossFit
Weightlifting
EMOM X 10 climbing
1-5: Hang Power Clean (3-3-3-3-3)
6-10: Hang Clean (2-2-2-2-2)
Conditioning
Metcon (4 Rounds for calories)
AMRAP 4
24 KB Hang C&J
12 Burpee pull-ups
Cal bike with remaining time
Rest 4 min
X 4 rounds
The KB weight is athlete choice, and you may switch working hand whenever. Score bike calories each round.
CrossFit Toledo – CrossFit
CrossFit Games Open 14.3 (AMRAP – Reps)
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″
Strength
Bench Press (5 RM)
Extra Credit
Back Squat (20 reps)
CrossFit Toledo – CrossFit
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
Ages 55 +
DB = #35/20
CrossFit Toledo – CrossFit
Weightlifting
Clean and Jerk (Technique work)
Conditioning
Metcon (AMRAP – Rounds and Reps)
Amrap 11
14 cal bike
7 Double DB brupee box step ups