CrossFit Toledo – CrossFit

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Strength

Sumo Deadlift (4-4-4-4-4)

Conditioning

4RFT: Metcon (Time)

400m Run

40 DUs

20 Deadlifts 185/125

Extra Credit

Shoulder Press (20 reps)

CrossFit Toledo – CrossFit

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Weightlifting

Hang Power Snatch (4-4-4-4-4)

Conditioning

Metcon (2 Rounds for reps)

AMRAP 6

30-20-10:

Cal bike

Toes 2 Rings

Rest 2 minutes

AMRAP 6

15-10-5

LATERAL BURPEES

OHS 135|95/65

CrossFit Toledo – CrossFit

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Metcon (Time)

1000 m row or 2 mile bike (one athlete working at a time)

90 synchronized sit ups

80 deadlift 135 | 95/65 (Non-working partner holds DL lockout)

70 box jumps 30|24/20

60 synchronized sit ups

50 Lateral burpees

400 m partner run

30 synchronized sit ups

20 HPC (Non-working partner holds front rack)

10 S20H (non-working partner holds OH lockout)

CrossFit Toledo – CrossFit

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Strength

Push Press (New 3 RM)

WOD

Metcon (AMRAP – Rounds and Reps)

Amrap 14

25 foot OH DB lunge (L) 50/35 (5 reps)

25 foot OH lunge (R)

25 DU

25 DB box step ups 24/20

25 DU

CrossFit Toledo – CrossFit

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Technique Work

Rope climbing technique, practice

Conditioning

A: 4K run (Time)

Directly into…

B: Metcon (Time)

10 rope climbs
Record total running clock time for part B

CrossFit Toledo – CrossFit

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Conditioning

Metcon (Time)

8 RFT – Time cap 14

9 WALLBALLS 20/14

7 HR PUSHUPS

5 PULL-UPS

Extra Credit

3×10 GHD sit ups

3X10 GHD hip extensions

Shoulder Press (20 reps, one set, one attempt)

No extended pauses, keep the core

tight and the movement strict

CrossFit Toledo – CrossFit

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Strength

Beginning a new deadlift cycle that will be based on the 5 RM established today

Deadlift (5×5 climbing)

Conditioning

Metcon (3 Rounds for calories)

AMRAP 3

16 Odd object thrusters

12 lateral Burpees over erg

Row for cal with remaining time

Rest 3 minutes

X 3 rounds
Choose any object you like, but it should be something you can do unbroken. Record object/weight in comments. For bigger classes, share a rower with one athlete beginning at 3:00, or you may bike (Still RX) and burpee over a barbell.

CrossFit Toledo – CrossFit

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Technique Work

Lightweight kettlebell clean & jerk practice

Squat

EMOM X 10, Climbing in weight

Minute 1, 10 second pause, minute 2, 9 second pause, minute 3, 8 second pause…

Minute 10, 1 sec pause

Paused Front Squat (EMOM X 10, increasing load, decreasing pause)

WOD

Metcon (Time)

4 RFT Time cap 16

150 m unbalanced farmer carry 70 & 53 / 53 & 35

12 KB SDHP 70/53

9 (each arm) KB C & J 53/35

➡️ 5 burpees anytime a bell is dropped, 10 if dropped on blacktop or concrete

CrossFit Toledo – CrossFit

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CFT Update

Join us Monday at 10 AM for Murph

BBQ to follow

Details ➡️ https://www.facebook.com/events/428352097978795/?ti=ia

Conditioning

Metcon (Time)

TIMECAP 15

100 Dubs, 40 sit ups, 10 toes to bar

80 Dubs, 30 sit ups, 10 toes to bar

60 Dubs, 20 sit ups, 10 toes to bar

40 Dubs, 10 sit ups, 10 toes to bar

20 Dubs 10 toes to bar

Weightlifting

Barbell complex: Pull + HPS + 2 HSS (Focus on form)

CrossFit Toledo – CrossFit

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Strength

Bench Press (3RM)

WOD

Metcon (Time)

WOD:

14 -12-10-8-6-4-2

Deadlift 185/125

Box jumps 24/20

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