CrossFit Toledo – CrossFit

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Strength/Skill

EMOM X 10

A: Push Press (3 reps, climbing)

B: Strict Pull ups (5 reps,)

Load or band as needed so the final set is challenging

WOD

Metcon (Time)

5 RFT

9 HPS 95/65

6 OHS

250m run

CrossFit Toledo – CrossFit

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Strength

Back Squat (101% of recent 5RM, max)

WOD

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar

CrossFit Toledo – CrossFit

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Weightlifting

Snatch (Work up to 1RM)

Clean and Jerk (Work up to 1RM)

CrossFit Toledo – CrossFit

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Strength

Front Squat (2×3 @ 98.5% of recent 3RM)

WOD

Metcon (AMRAP – Reps)

Amrap 12

10 lateral bar hops

5 toes to bar

2 Power snatches 95/65

2 overhead lunge

1 0HS

100 m run (10 reps)

There are 30 reps per round, and for the run go out either door to the grassy knoll and back.

CrossFit Toledo – CrossFit

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WOD

Metcon (4 Rounds for reps)

30 seconds benchpress

Rest 30 seconds

30 seconds bike for calories

Rest 30 seconds

30 seconds Burpee’s

Rest 30 seconds

30 seconds HSPU or push press 135/95

Rest 30 seconds

Bench press:

Round 1: 135/85

Round 2: 115/75

Round 3: 95/65

Round 4: 75/55

Gymnastics

EMOM for 10 minutes, skills practice

A hollow rocks or kip swings(20 -25 seconds of work)

B secondary gymnastics skill

CrossFit Toledo – CrossFit

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Strength

A: Deadlift (Daily 3rm)

B: Deadlift (3×3 across at 85-90% of A)

Extra Credit

Between DL sets, practice pistols or a progression

WOD

Metcon (Time)

3 RFT

21/17 row or 17/14 bike

15 pc 155 | 105/75

150m run (one-way traffic)

15 |c2b| pullups

|RX+ Please use the heavier barbell and do C2B pull-ups, or use heavier barbell and do 10 regular pull-ups + 5BMU each round

CrossFit Toledo – CrossFit

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WOD

Black & Supple (Time)

In celebration of Black Steve

49 DB 24/20 Box step ups 50/35

49 DUs or Lateral DB hops

49 Situps

49 DUs or Lateral DB hops

49 Push ups

49 DUs or Lateral DB hops

49 Alt DB Snatch

49 DUs or Lateral DB hops

Strength

Shoulder Press (Max out Monday)

Back Squat (2×5 at 98.5% of recent 5RM if squatting consistent)

CrossFit Toledo – CrossFit

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Weightlifting

A: Hang Snatch (Find that juicy Double)

B: Front Squat (3X3 at 96% of recent 3rm)

WOD

Metcon (AMRAP – Reps)

AMRAP 14

7 PULL-UPS

14 S2OH 75/55

21 jumping air squats

CrossFit Toledo – CrossFit

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WOD

20 min EMOM

5 rounds

A: Metcon (5 Rounds for reps)

Max cal sprint
B: rest 1 min

C: Deadlift (4 reps climbing)

D: Strict HSPU (Unbroken, score best)

Skill work

Rope climb technique/practice

Practice with both feet

CrossFit Toledo – CrossFit

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Strength

A: Bench Press (Daily 5rm)

B: Bench Press (135/85 max reps)

WOD

Metcon (Time)

7 RFT, Time cap = 21

21 DUs

14 Box jumps 24/20

7 Double DB Devils press

|RX+ please do 2-3 ring MU to finish each round|

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