CrossFit Toledo – CrossFit
Metcon (Time)
For time:
50 power snatch 75/55
15 box jump overs 24/20
3 rope climbs
40 power snatch 95/65
15 box jump overs
3 rope climbs
30 power snatch 115/80
15 box jump overs
3 rope climbs
20 power snatch 135/95
15 box jump overs
3 rope climbs
Extra Credit
Metcon (Time)
10 Power snatch 165/110
15 box jump overs
3 rope climbs
Record total clock running time
CrossFit Toledo – CrossFit
WOD
CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
Extra Credit
Deadlift (Build to a heavy 2×3)
CrossFit Toledo – CrossFit
Weightlifting
Hang Power Clean (3rm)
WOD
Staggered start on the 5:00
Time cap 20
Metcon (Time)
Buy in: :50/40 cal bike
Then 4 rounds of:
75 double unders
20 walking lunges
9 clean and jerks 155/105
CrossFit Toledo – CrossFit
Strength
Warm up to working weight ~75%
EMOM x 10
Front Squat (10 X 2 0TM at 75%)
Conditioning
Metcon (Time)
5 RFT
10 Burpee Wallballs 20/14
10 pull-ups
RX +
10 Burpee Wallballs
3 BMU +2 C2B + 5 pullups
Extra Credit
5 rounds, NFT
8 GHD hip extensions
8 KB OH lunge
Load as desired
CrossFit Toledo – CrossFit
Metcon (Calories)
AMRAP 25
Buy in:
10 rounds of Cindy
10 rounds of DT 135/95
With remaining time:
Calorie bike RX plus,
or row
CrossFit Toledo – CrossFit
Strength
Bench Press (3X3 across 75% – 80%)
Conditioning
Metcon (AMRAP – Reps)
AMRAP 18
20 alternating DB snatch 50/35
20 Single DB lunge (Rack or hang)
20 single DB box step ups 20″
20 sit ups
20 donkey kick s
CrossFit Toledo – CrossFit
Gymnastics
EMOM x 10
Skills practice, attack your weakness
1 – 2 movements
Kip swing ? MU progression ? toes to rings ?
HS walking ? ring dips? HSPU
WOD
Metcon (Time)
3 RFT
27 AKBS 53/35
21/15 cal row or 15/12 cal bike
15 box jumps 24/20
9 X 20m shuttle sprint
Extra Credit
7 rounds, NFT
7 GHD sit ups
14 walking lunges
CrossFit Toledo – CrossFit
Technique Work
After 10 minute general dynamic warm-up,
Warm up the deadlift to A single at 80% of
expected best triple.
Also warm up the hang power clean.
Keep the extra weight nearby for the WOD
Be ready to go by 25 after.
Staggered heats of 4 on the 5:00.
Conditioning
30 on the clock
60/45 cal bike (Time)
60/45 cal bike
Rest until 10:00
Metcon (Time)
Time cap 20, until the clock reaches 30
5 rounds
40 double unders
25 Wallballs 20/14
10 hang power cleans 165|115/80
With remaining time,
Deadlift (Build to a 3RM)
CrossFit Toledo – CrossFit
Weightlifting
Barbell Complex: Power Snatch + Snatch + OHS (Technique work, building as form allows)
Conditioning
Time cap 16
Metcon (Time)
7 RFT
9 0HS 95/65
7 BF Burpees
5 T2B
RX + finish each round with 3 BMU
CrossFit Toledo – CrossFit
Squat
Paused Front Squat (6X3, pause first rep a full 2 seconds)
WOD
Each group of 8 rounds will begin on the 5:00
i. e. 1 minute rest between rounds
Total workout time = 19 minutes
Metcon (AMRAP – Reps)
Tabata, 8 consecutive rounds of each:
score the SUM of the LOWEST of
EACH of the 4 movements
Calorie bike
Cal row
Wall ball shots 20/14
AKBS 70 | 53/30