CrossFit Toledo – CrossFit
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
CrossFit Toledo – CrossFit
WOD
Metcon (Time)
Each athlete will need a pair of dumbbells
Choose your own weight
100m Double DB partner farmer carry
50 DB thrusters
100m x 2 partner relay Sprint
40 devils press
100m Double DB partner farmer Carry
30 hang C & J
100m x 2 partner relay Sprint
20 man makers
100m Double DB partner farmer Carry
10 Synchro Burpees
CrossFit Toledo – CrossFit
Weightlifting
A: Front Squat (2×3 at 98% of 3RM)
B: Snatch (Heavvy single for the day)
WOD
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 7
24 double unders or lateral bar hops
1 power snatch (75% of part B)
CrossFit Toledo – CrossFit
Strength
Sumo Deadlift (5×4 climbing)
WOD
Metcon (Time)
1000 m row
50 Wallballs 20/14
30 hang power clean 115/80
CrossFit Toledo – CrossFit
Metcon (Time)
1200m run
63 AKBS 53/35
36 pull-ups
800m run
42 ABKS
24 pull-ups
400m run
21 AKBS
12 pull-ups
Time Cap: 28 minutes
Conditioning
Extra Credit
Shoulder Press (20 reps, 1 set)
CrossFit Toledo – CrossFit
Weightlifting
Barbell Complex: Clean+Jerk+Lunge (R+L) (10 minutes to build )
1 Clean (squat)
1 Jerk
2 Overhead Lunge
Conditioning
Scoring notes: the lunge will be done in 25 foot sections…
Each 5 foot section is one rep. In other words, the
200 foot lunge is 4 down and backs, or 8 total passes (40 reps)
U
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
CrossFit Toledo – CrossFit
Squat
Front Squat (3×3 at 96% of 3RM)
WOD
Metcon (Time)
20-16-12-8-4
Burpee box jumps 24/20
Toes to bar
RX+ please do 4 BMU after each round
Time cap 12
CrossFit Toledo – CrossFit
Conditioning
Metcon (Time)
50 m farmer carry🅰️
25 Synchro RKBS
50 DB S2OH
50m Farmer carry
25 Synchro burpee
50 Deadlifts 95/65
400m partner run
25 Synchro T2B. GGhD or ab mat Situps
50 thrusters
400 m partner run
🅰️ kB 53/35 dB 50/35
CrossFit Toledo – CrossFit
Gymnastics
10 minutes of handstand practice, holds, wall walks, walking, etc.
Conditioning
Metcon (AMRAP – Reps)
Amrap 13
150 m run (one-way traffic, out the west door and in the east)
7 power snatch 75/55
150 m run,, 7 PS 95/65
150 m run, 7 PS 115/80
150 m run, 7 PS 135/95
150 m run, 7 PS 155/105
150 m run, 7 PS 165/110
150 m run, 7 PS 175/115
With remaining time… PS 185/125
Score total snatches, ignoring the run
CrossFit Toledo – CrossFit
Weightlifting
Snatch Push Press (4×5 climbing)
Behind the neck
Conditioning
Metcon (AMRAP – Rounds and Reps)
Amrap 7
18/14 cal row or 200 m run
18 Wallballs 20/14
4 G20H 155/105
Rest 3 minutes
Metcon (AMRAP – Rounds and Reps)
Amrap 7
15/12 cal bike or 200 m run
15 box jumps 24/20
5 G20H 155/105