CrossFit Toledo – CrossFit
Weightlifting
Hang Power Clean (5×4 climbing )
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 11
Buy in:: 1 mile bike
With remaining time:
9 3for1 Burpees ??♀️
7 Hang power clean 115/80
5 S2OH
|RX+ 3 Bar MU|
??♀️ 1 rep = 3 Lateral bar hops + 1 burpee
CrossFit Toledo – CrossFit
Squat
Back Squat (On the 4:00, 3×6 at 75-80%)
WOD
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
CrossFit Toledo – CrossFit
Weightlifting
Snatch (Heavy single)
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 25
1.00 mile bike
100m run
100m front rack kb carry
200m run
10 heavy kb goblet squats
300m run
100m overhead kb carry (switch hands as needed)
400m run
10 front rack lunges
100 dubs
Each 100m increment= 2 reps
1.00 mile bike= 10 reps
CrossFit Toledo – CrossFit
WOD
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
Skill/Strength
Good Mornings (5×5 climbing )
CrossFit Toledo – CrossFit
Strength
To begin by :15 after
Bench Press (4×3 @ 93% of 3RM)
Back Squat (4×8 ~70% on the 3:00)
Technique Work
Clean and jerk warm up and technique work
WOD
To begin by :45 after
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
16 DUs
8 BF Burpees
4 Front squats 165 | 115/80
2 S2OH
* no rack. Bar taken from ground
CrossFit Toledo – CrossFit
Conditioning
Run = 40 reps
If raining, you may:
Row 500, or bike 30/24 cal
Metcon (AMRAP – Rounds and Reps)
AMRAP 24 (Partner or solo)
400 m run
20 alternating DB snatch 50/35
20 sit ups
10 OH DB lunge (L arm)
10 OH DB lunge (R arm)
Extra Credit
MOBILITY
Spend remaining class time focusing on your biggest mobility need.
CrossFit Toledo – CrossFit
Gymnastics
Newer athletes: 10 minutes of handstand push-up progression,
instruction, technique as directed by coach
Advanced athletes:
Metcon (AMRAP – Reps)
EMOM X 10
Each minute, perform one set of Max
Kipping HSPU. Record total reps.
RX+ slight deficit: #45 plates with head on Ab Mat
Conditioning
Metcon (3 Rounds for reps)
AMRAP 3
15 Deadlifts 155/105
15 Box jumps 24/20
Rest 3 min
AMRAP4
12 DL 185/125
12 BJ
rest 4
AMRAP 5
9 DL 225/155
9 BJ
CrossFit Toledo – CrossFit
Weightlifting
Barbell complex: Pull + HPS + 2 HSS (Build as technique allows)
Stay touch & go
WOD
CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)
Includes Masters up to 54 years old
0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups
6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
CrossFit Toledo – CrossFit
WOD
Metcon (Time)
800 m partner run
8 tire flips
8 rounds of Cindy
4X 100 partner relay run
4 tire flips
4 rounds of Cindy
40 bear complexes 95/65
CrossFit Toledo – CrossFit
Strength
Shoulder Press (EMOM X 10, 1 rep climbing)
Workout Of the Week
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″