CrossFit Toledo – CrossFit
Squat
Front Squat (4×3 at 93% of 3RM)
Conditioning
Metcon (3 Rounds for reps)
AMRAP 4
25″ walking front rack lunge 45/35 (5 reps)
12 lateral Burpee‘s
25’ walking lunge
24 lateral bar hops
Rest 4 minutes
AMRAP 4
25″ walking front rack lunge 75/55 (5 reps)
10 lateral Burpee‘s
25’ walking lunge
20 lateral bar hops
Rest 4 minutes
AMRAP 4
25″ walking front rack lunge 95/65 (5 reps)
8 lateral Burpee‘s
25’ walking lunge
16 lateral bar hops
CrossFit Toledo – CrossFit
WOD
Strict time cap 20
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Ladies please use: 1X bodyweight for deadlift, 0.75X bodyweight for bench, 0.5 X body weight for power cleans
CrossFit Toledo – CrossFit
Strength
Sumo Deadlift (Heavy 4)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10 hang squat snatch 75/55
10 toes to bar
21/16 row or 17/13 bike
Extra Credit
1-Mile Run (Time)
Max Effort 1-Mile Run
CrossFit Toledo – CrossFit
For a demonstration of the KB movements…
Conditioning
Metcon (4 Rounds for reps)
AMRAP 3
21-15-9
Double KB Deadlift 53s/35S
Double KB Hang Power Clean
Box jumps 24/20
Rest 3 Minutes
AMRAP 3
Cal bike or row
Rest 3 minutes
AMRAP 4
9-15-21
Double KB Deadlift 53s/35S
Double KB Hang Power Clean
Box jumps 24/20
Rest 4 minutes
AMRAP 4
Cal bike or row
* for rounds 2 &4, 1 cal = 1 rep
Extra Credit
Shoulder Press (20 reps, one set)
CrossFit Toledo – CrossFit
Weightlifting
Push Jerk (Heavy double )
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 13
30 DUs or Lateral bar hops
2o V ups or 30 Sit ups
5/3 Strict pull-ups
5/3 Strict HSPU
5 thrusters 135/95
Cool Down
It’s not uncommon to lay on the ground staring at the ceiling, eyes closed, sweat dripping… After a workout. don’t lay there too long… Give yourself a standing 8️⃣ count, and get up. Clean up your weights, mop your sweat, and congratulate the others in your class. Lookin for athletes to get 4-6 rounds in this workout. Did you scale accordingly?
Eat well, eat real food, eat enough. Sleep enough.
CrossFit Toledo – CrossFit
Squat
Paused Front Squat (4×3 climbing, pause first rep 3 seconds)
Front Squat (3×3 climbing)
Front Squat (3×1 climbing )
Conditioning
Strict time cap: 20 minutes
Metcon (Time)
4 RFT
250m Run
20 Alt. DB Hang C&J 50/35
15/12 cal bike or 20/15 row
10 HR push-ups
CrossFit Toledo – CrossFit
Weightlifting
Snatch Balance (5×3)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
100m run, 1 PS, 1 OHS, 1 T2B
100m Run, 2 PS, 2 OHS, 2 T2B
100m Run, 3 PS, 3 OHS, 3 T2B
100m Run +4 +4 +4…
Continuing to ascend on indoor reps
barbell = 95/65
CrossFit Toledo – CrossFit
Metcon (Time)
750m row/1 mi. Bike/stop sign run ⭕️
100 Double DB thrusters 35s/25s
Row/bike/run
75 Double DB 20″ box stepovers
Row/bike/run
50 doubled DB Hang C&J
Row/bike/run
25 Manmakerss
⭕️ One athlete will run while the other does the bike or row. Both must finish before moving on. Alternate runner each time (Each athlete runs twice).
CrossFit Toledo – CrossFit
Gymnastics
Skill work EMOM x 12
A. HSPU/progression/walking/wall walks
B. Strict pull-up/BMU/negatives
Looking to select appropriate movement and rep range that will
provide a challenge for up to 20 seconds each minute. Focus on strict
Movements if possible, and load or band as needed.
Weightlifting
Clean (Heavy single, power or full)
WOD
Metcon (Time)
4 rounds on the 3:00
Score SLOWEST round
15 power cleans 115/80
15/12 row or 12/9 bike