CrossFit Toledo – CrossFit

Strength

CrossFit Toledo – CrossFit

WOD

WOD (4 Rounds for calories)

AMRAP 4, rest 2 for 4 rounds

   5 down and back shuttle sprints

   10 DB OH lunges (R)

   10 alt DB CJ

   10 DB OH lunges (L)

   With remaining time calorie bike or row

CrossFit Toledo – CrossFit


Partner WOD

“Joe” (Time)

“Joe”

10 RFT

10 Thrusters 95/65

10 Bar Facing Burpees

10 Pull Ups

57 Double Unders

CrossFit Toledo – CrossFit


Weightlifting

Hang Snatch (6×3 climbing)

Conditioning

WOD (4 Rounds for reps)

4 rds for repS

1 min Alt DB snatch

1 min 20” DB step overs

1 min calorie sprint

   Rest  1 min

CrossFit Toledo – CrossFit

Skill work

EMOM 10

Min1: Strict Dips (5-8, band or load as needed)

Min2: Overhead Lunge (6 reps, climbing)

Overhead Lunge

WOD

CrossFit Toledo – CrossFit

Strength

Based on recent 5RM, or a few pounds more than Friday.

Bench Press

Conditioning

WOD (Time)

3 rounds

9 DL 155/105

6 HPC

3 S2OH

10 |C2b| PULLUPS

20 HR pushups

30 |pistol| squats

CrossFit Toledo – CrossFit

Workout Of the Week

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CrossFit Toledo – CrossFit

Strength

Deadlift (3×3 across)

Warm up throughly

Conditioning

WOD (Time)

14-12-10-8-6-4-2

   Power clean 115/85

   Lateral burpees

CrossFit Toledo – CrossFit

CFT Barbell Class

Power Clean + Dip Clean + Jerk

Power clean from floor, dip squat clean, split jerk
2x(1+1+1)@65

2x(1+1+1)@70

(1+1+1)@75+

Percentages based on 1RM C&J

Snatch Balance

2×2@70

2×2@80

2×1@85

Percentages based on 1RM snatch

Front Squat (3×3 climbing)

CrossFit Toledo – CrossFit

Conditioning

Christine (Time)

3 rounds for time of:

500-m row

12 bodyweight deadlifts

21 box jumps, 20-in. box

WOD (Time)

4  RFT

15/12 Cal bike

12 T2B

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