CrossFit Toledo – CrossFit

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Weightlifting

ENOM X 10 climbing

1-5: Shoulder Press (3 reps OTM)

6–10: Push Jerk (3 reps OTM)

WOD

Metcon (3 Rounds for reps)

90 sec calorie bike/row (1 cal = 1 rep)

Rest 30 seconds

90 sec Wallballs 20/14

30 sec rest

90 sec alternating DB snatch 50/35

30 sec rest

CrossFit Toledo – CrossFit

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Weightlifting

Clean (Technique, or build as form allows)

Conditioning

Metcon (Time)

4 RFT

10/8 Cal

9 PC +HSC

8 HSPU or H.R. pushups

CrossFit Toledo – CrossFit

Regular Saturday morning
class will be at 11 AM
At Earnest brew Works

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CrossFit Toledo – CrossFit

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Barbell Cycling

3 POWER CLEAN + 3 PUSH PRESS (On the 2:00 X 6, across)

Conditioning

Select your biggest weakness

A: Metcon (AMRAP – Reps)

10 rounds

One minute max double unders

Rest one minute

B: Metcon (Calories)

10 rounds

One minute max calorie bike

Rest one minute

C: Metcon (Distance)

10 rounds

One minute row for distance

Rest one minute

CrossFit Toledo – CrossFit

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Bench Press (5X 5 across ~70%)

Good Mornings (4×8 climbing)

GHD Situps (3×1 minute of max reps (Record best effort))

CrossFit Toledo – CrossFit

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WOD

Metcon (Time)

Time cap 25

1000/800m row

800 m run

60/50 cal bike

40 Lateral Burpees

21 OHS 115/80

150m Run

9 Clusters

CrossFit Toledo – CrossFit

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Gymnastics

Muscle up progression, skills & drills

10 minutes to practice

Advanced athletes:

Choose a number of ring muscle ups

that you can hold for the 10 minute EMOM

Muscle-ups (EMOM x 10)

Conditioning

Metcon (Time)

Time cap 15

25 Burpee box jumps 24/20

50 SDHP 75/55

75 sit ups

100 DUs (3: 1)

CrossFit Toledo – CrossFit

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Weightlifting

1-5: Snatch Balance ( 3 reps EMOM X 5 climbing)

6-10: Overhead Squat (3 reps EMOM X 5 climbing)

WOD

Metcon (AMRAP – Rounds and Reps)

Amrap 14

12/9 cal row or 9/6 cal bike

9 T2B or toes 2 rings

6 power snatch 105/75

CrossFit Toledo – CrossFit

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Metcon (Time)

150 m gauntlet run

50 deadlifts 95/65

150 m gauntlet run

50 S2OH

150 m gauntlet run

50 toes to bar

150 m gauntlet run

50 synchronized alternating DB snatch 50/35

150 m gauntlet run

50 0HS

150 m gauntlet run

CrossFit Toledo – CrossFit

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Squat

Front Squat (Heavy double)

Front Squat (Heavy single )

Conditioning

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

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757 Warehouse Rd Toledo, OH

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