CrossFit Toledo – CrossFit

Metcon (Time)

For time:

CrossFit Toledo – CrossFit

Metcon (AMRAP – Reps)

You and your partner will rotate through all four stations

Five minutes of work at each station, with two minutes rest/transition

Do the buyin together, then one athlete works at a time.

A 250m partner sandbag run, then 10 sandbag lunges, 10 sandbag back squats

B 150m partner sled pull 115/70 then burpee box jumps

C 60 synchronized AKBS, then tire flips

D 60 synchronized S20H 45/35, then T2B or GHD situps

CrossFit Toledo – CrossFit

Weightlifting

20 minutes on the clock

5×2 snatch on the 2:00 (increasing)

5×2 C&J on the 2:00

Snatch (Heavy double)

Clean and Jerk (Heavy double)

WOD

Metcon (AMRAP – Rounds and Reps)

Amrap 11

5 HSPU

5 burpees

5 Ring Dips

15 Pullups

$$$

CrossFit Toledo – CrossFit

Skill/Strength

15 min EMOM

Min 1- 5 rep squat

Min 2- rope climb 1-2 reps

Min 3- rest/ weight changes

Back Squat (5 reps)

5RM then 2 sets at 90% of 5RM

WOD

Metcon (Time)

For Time: 21-15-9

Box Jump 24″/20″

AKBS 53lb/35lb

DU

Cal Row

CrossFit Toledo – CrossFit

Strength/Skill

Choose one movement and do 2 sets at 90% of 5RM

Sumo Deadlift (5 RM)

Push Press (5RM)

WOD

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

CrossFit Toledo – CrossFit

Strength/Skill

Benchpress-work up to 5RM, then 2×5 at 90%

Practice double unders between sets

Bench Press (5RM)

Metcon (AMRAP – Reps)

AMRAP 10

8 OH Lunge 95/65

6 FS 95/65

4 C&J 96/65

200m run
20 reps per round, I.e. Run = 2 reps

Extra Credit

150m sled pull 135/90 while carrying 2xKB (choice of weight)

Then 21-15-9 NFT

T2B

Dips

CrossFit Toledo – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

24 Min AMRAP

30 Sit-ups (Rx), GHD sit-ups or T2B (Rx+)

20 Hand Release Push Ups

10 Tire Flips

4 Rope Assents

200m Run
With a Team two split the reps between partners. Both partners will flip the tire and run 200m together.

CrossFit Toledo – CrossFit

Weightlifting

Every two minutes for 20 minutes- 1 TNG snatch complex

1 Snatch pull +

2 snatches +

1 snatch push press

Snatch complex: SP + 2SS + SPP (10×1 on the 2:00)

Snatch pull + 2 squat snatch + snatch push press

WOD

Metcon (Time)

10 RFT

12 overhead squats 115/75

9 lateral burpee

6 Sumo deadlift high pull 115/75

3 MU
Interval based

1 full round per person

5 rounds each

CrossFit Toledo – CrossFit

Skill/Strength

Front Rack Lunge (3 sets 20 reps)

10 each leg alternating

Same weight all 3 sets

Gymnastics

Every minute on the minute for 10 minutes

Metcon

Metcon (Time)

2 rounds for time

25 Thrusters 135 | 95/65

25 box Jumps 30| 24/20

CrossFit Toledo – CrossFit

Technique Work

The Deadlift: proper set up, and execution

Warm up to working weight as you will be using the SAME WEIGHT for all 6 sets

Skill/Strength

Alternating EMOM x12

5-8 HSPU

8 deadlifts across

Deadlift (6 sets of 8)

WOD

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

100 DU

80 Air Squats

60 Burpee ????

40 T2B

20 hang power cleans 115/75

Page 123 of 129 1 121 122 123 124 125 129
Contact Us
757 Warehouse Rd Toledo, OH

Follow us: