CrossFit Toledo – CrossFit
WOD
Metcon (Time)
TIME CAP 30
100 cal bike or row(Non-working partner runs a 150) *
80 AKBS 70 | 53/35
60 box jump overs 30 | 24/20
40 synchronized sit ups
20 thrusters 135/95
40 synchronized sit ups
60 box jump overs
100 cal bike/row (Partner on the run)
——————————————-
*At the call of 3, 2, 1… Go!
One athlete begins on the bike/rower
while the other one runs a 150. The
runner may rest until the team decides
to switch. Upon the switch, the biker/rower
runs a 150.
** RX + please swing the heavier bell AND jump the taller box
CrossFit Toledo – CrossFit
WOD
A: CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
If you complete the workout in less than 12 minutes (Tyson) enter your score as 132, and enter your time in comments .
B: Metcon (Time)
Timecap 12
3 rounds of:
10 snatches 95/65
12 bar facing burpees
Rest 3 minutes
3 rounds of:
10 Pull ups
12 BF burpees
CrossFit Toledo – CrossFit
Strength
Bench Press (Build to working weight, then 4X2 ~89%)
Skill work
With coach instruction, practice that GHD sit up
As a class, accumulate
30 X the number of class participants
In sets of 10 each (30 total)
MOBILITY
As directed by coach,
Focus on biggest mobility need.
Extra Credit
Max Unbroken Wallballs (AMRAP – Reps)
#20/ #14
CrossFit Toledo – CrossFit
Squat
Back Squat (8-8-5-5-5 climbing)
Conditioning
Time cap 15
Metcon (Time)
3 RFT
25 power snatch 75/55
20 box jumps 24/2
150 m run or 200 m row
Rest 90 seconds
Score total running clock time at
the completion of your third run/Row
CrossFit Toledo – CrossFit
Group Warm-up & Mobility
WOD
Devils press:
https://youtu.be/3qGhkPYi54g
Metcon (4 Rounds for reps)
AMRAP 4
bike/row* for calorie
Rest 4 minutes
AMRAP 4
8 DB devils press 50s/35s
32 double unders
Rest 4 minutes
AMRAP 4
Row/bike for calorie
Rest 4 minutes
AMRAP 4
8 DB hang C&J 50s/35s
32 double unders
* each athlete will row in one interval and bike in the other
CrossFit Toledo – CrossFit
Weightlifting
Push Jerk (Technique)
Split Jerk (Technique)
Conditioning
CrossFit Toledo – CrossFit
WOD
Metcon (AMRAP – Reps)
AMRAP 20
800 m partner run
70 deadlifts 185/125
60 synchronized Burpee‘s
50 pull-ups
400X2 partner relay run
Power cleans with remaining time
CrossFit Toledo – CrossFit
Gymnastics
Skills Emom X 12
A 20-30 sec HSPU or progression
B 20–30 sec pistol practice or progression
WOD
Metcon (AMRAP – Rounds and Reps)
Amrap 18
30 Wallballs 20/14
20 Medball Russian twists (2 count)
10 hang squat snatch 95/65
CrossFit Toledo – CrossFit
Squat
Coaches: quick warmup with front squat warmed up ready to go by quarter after
Front Squat (7×2 on the 2:00 across at 80%)
Conditioning
To begin at :35 after
Metcon (3 Rounds for calories)
AMRAP 4
21 S2OH 75/55
21 SDHP
Cal bike or row with remanining time
Rest 4 minutes
AMRAP4
15 S2OH 95/65
15 SDHP
Cal bike or row with remaining time
Rest 4 minutes
AMRAP 4
9 S2OH 115/80
9 SDHP
Cal bike or row
____________
RX+
Round 1: 96/65
Round 2: 115/80
Round 3: 135/95
CrossFit Toledo – CrossFit
WOD
WOD
Metcon (2 Rounds for reps)
AMRAP 8
40 calories
30 deadlifts 95/65
20 partner wall balls
10 reverse partner wallballs
Rest 4 minutes
AMRAP 8
10 thrusters
20 synchronized burpees
30 box jumps 24/20
40 calories