CrossFit Toledo – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 25
115/80 on the barbell
50 Cal row or 40 bike
40 DL
30 HPC
20 S2OH
10 ???????♀️ carry
CrossFit Toledo – CrossFit
WOD
This workout is similar to the one from last week,
but with a slightly SHORTER work interval and a
slightly LONGER rest. In other words,
the intensity is HIGHER.
INTENSITY = RESULTS
Metcon (Calories)
AMRAP 2:30
Bike for cal
Rest 2:30
Metcon (Distance)
AMRAP 2:30
Row
Rest 2:30
Metcon (AMRAP – Reps)
AMRAP 2:30
Wallballs 20/14
Rest 2:30
Metcon (AMRAP – Reps)
AMRAP 2:30
AKBS
RX 53/35, RX+70/53
Rest 2:30
Extra Credit
Metcon (AMRAP – Reps)
AMRAP 2:30
Double unders
RX+ triple unders
Rest 2:30
Metcon (AMRAP – Reps)
AMRAP 2:30
Sit ups
RX+ GHD sit ups
CrossFit Toledo – CrossFit
CFT Update
Are you ready?
Did you sign up for the open?
Games.Crossfit.com
Strength
Bench Press (5-4-3-2-2-2-2)
Build in weight, but record at least 2 doubles at the SAME WEIGHT
WOD
Metcon (Time)
RX
100 double unders (250 singles)
50 power snatches 75/55
100 double unders
EMOM 5 Pull ups, beginning at 1:00
RX +
100 double unders
50 Power snatches 115/80
100 double unders
EMOM 2 BMU Beginning at 1:00
CrossFit Toledo – CrossFit
Strength
Push Press (6X3 climbing)
Focus on form. Avoid the push jerk. These might just show up in tomorrow’s WOD.
Conditioning
Metcon (3 Rounds for reps)
AMRAP 4
9 FS 95/65
11 3-for-1 burpees??♀️
Rest 4 min
AMRAP 4
7 FS 115/80
13 3-for-1 burpees
Rest 4 min
AMRAP 4
5 FS 135/95
15 3-for-1 burpees
??♀️ 3-for-1 burpees = 3 lateral bar hops + 1 burpee
Extra Credit
Metcon (AMRAP – Reps)
Rest 4 min
AMRAP 4
Squat clean 155/105
CrossFit Toledo – CrossFit
Warm-up
Warm up or lift independently. WOD to begin at 1:45 PM
Weightlifting
Hang Clean (Technique work, building as form allows)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
25/18 Calorie Row
50 Double Unders
3 Rounds of “The Chief” (135/95)
1 Round of “The Chief”:
3 Power Cleans + 6 Pushups + 9 Air Squats
CrossFit Toledo – CrossFit
Metcon (Time)
3 Rounds:
30 Wallballs (20/14)
30 Box Jumps (24/20)
30 Sumo Deadlift High Pulls (75/55)
30 Shoulder to Overhead (75/55)
30 synchro sit ups
30 Calorie Row or 24 cal bike
CrossFit Toledo – CrossFit
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
10 WALKING LUNGES, 1 POWER CLEAN, 1 PUSH PRESS
20 LUNGES, 2 PC, 2 PP
30 LUNGES, 3 PC, 3 PP
40,4,4 Continuing to ascend…
RX 95/65
RX+ 155/105 and/or sub pistols for lunges
Gymnastics
12 min skills EMOM
CrossFit Toledo – CrossFit
Strength/Skill
Deadlift (5×5 climbing )
Conditioning
Metcon (Time)
TIME CAP 18
30/24 Cal bike
40 Thrusters 45/35
20 pull-ups
Directly into:
40 – 30 – 20 – 10
DUs
AKBS 53/35
Sit-ups