CrossFit Toledo – CrossFit

Strength/Skill

Sets of 6 at 60%, 65%, 70%, 75% and 80%

Back Squat (5×6)

WOD

Time CAP: 16 minutes-add one second for each uncompleted repetition.

Metcon (Time)

4 RFT:

500m Row

15 S2OH 115/75

15 BJ/Step up 24/20

CrossFit Toledo – CrossFit

Skill/Strength

Snatch Push Press (5X5 increasing)

Behind the neck

Romanian Deadlift (5X 5 across)

WOD

Metcon (AMRAP – Rounds and Reps)

Amrap 9

9 front squats 95/65

9 push-ups

50 m unequal farmer carry☝????

☝????️70/53 or 53/35 – Carry to one wall, then the other (2 reps), then return to barbell.

CrossFit Toledo – CrossFit

Best time to practice skills ????????‍♂️
Sunday open gym

MOBILITY

Grab a band, a lacrosse ball, a PVC, take care of your muscles and joints.

Gymnastics

Get better at something. Learn something new.

Weightlifting

Let’s do an EMOM‼️

Barbell complex: Pull + snatch + OHS (EMOM x 10)

Workout Of the Week

AMRAP (AMRAP – Reps)

Find a buddy to met con with. Pick some movements and a rep scheme.

Amrap 10

CrossFit Toledo – CrossFit

Metcon (AMRAP – Rounds and Reps)

Partner Amrap 21

3-5-7-9…

HSPU or wall walks

Ring Dips

KB Snatch 35/25

150m partner run after each round

〰➰〰➰〰➰〰➰〰➰〰

⏳ODD MINUTE BONUS BUY-IN

At 1:00, please do 1 synchronized Burpees

At minute three, 3 Burpees

At minute five, 5 Burpees…

At minute 19, do the final 19

If the clock strikes an odd minute while out on your run, you may do your Burpee’s once you return to the gym.

SCORE = Rounds and Reps of HSPU, ring dips, and KB snatch. Ignore the Burpees and the runs for scoring purposes. E.g. If you complete the round of 13, and you finish 15 handstand push-ups and 7 Dips, your score = 13+ 22

Extra Credit

VolSqW2D3

8 at 55%, 8 at 60%, 8 at 65%, 8 at 70%

Back Squat (8-8-8-8)

CrossFit Toledo – CrossFit

Technique Work

Weightlifting

Work up in weight in the following complex:

Barbell complex (Heavy)

PC+2FS+Thruster+Jerk

Wod1: Burpee 30/30 (AMRAP – Reps)

10 rounds for reps:

30 seconds burpees

30 seconds rest

WOD 2: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

CrossFit Toledo – CrossFit

Happy birthday Q, whatever country you are in.

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Deadlift (8RM)

CrossFit Toledo – CrossFit

Weightlifting

5X 60%, 5X 65%, 5X 70%, 5X 75%

Front Squat (4×5)

WOD

Metcon (AMRAP – Reps)

AMRAP 20

20 HPC 95/65

40 lateral bar hops

60 sit ups

800m Run

100 DU

800m run

60 Donkey kicks

40 lateral bar hops

20 PS 95/65

Score = total reps. 800 m run = 80 reps. One full around = 500 reps. If you finish the 20 power snatches, start over with 20 hang power cleans.

CrossFit Toledo – CrossFit

Happy birthday Jimmy!

Skill/Strength

OH Lunge 3×8 increasing

Strict Press 3×8 increasing

Overhead Lunge (8-8-8)

Strict Press (8-8-8)

WOD

Happy birthday Jimmy

Metcon (Time)

32 Push Presses 95/65

400m run

2 Rope Climbs (2×20′ sled pull (heavy))

32 Deadlifts 185/125

400m run

2 Bar MU (rope climbs or Burpee pull-ups)

TIME CAP – 10 minutes:

???????? if you do not complete the work out as prescribed, and your name is Jimmy, for every uncompleted bar muscle up, please do 100 Burpee’s

CrossFit Toledo – CrossFit

WOD

Good luck in DC Kevin! We will miss you.

Metcon (AMRAP – Reps)

155 | 105/75 – work together on the buy-in, then one athlete works at a time

Amrap 5

400 m partner run – 60 synchro AKBS 53/35

Deadlifts with remaining time

Rest 2 minutes

Amrap 5 (7:00)

400 m partner run – 40 synchro burpees

Hang power clean

Rest 2 minutes

Amrap 5 (14:00) – 60 synchro AKBS

400 m partner run

S2Oh

Rest 2 minutes

Amrap 5 (21:00)

400 m partner run – 40 Synchro Burpees

Clean & jerks

CrossFit Toledo – CrossFit

Pick 2: 3-2-1…GO‼️ at :20 and :40 past

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

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