CrossFit Toledo – CrossFit

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Weightlifting

Snatch complex: SPP+SB+OHS (Climb as comfortable)

WOD

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

CrossFit Toledo – CrossFit

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Technique Work

Kettlebell Snatch (Technique practice, up to working weight )

WOD

Secret Service Snatch Test (AMRAP – Reps)

AMRAP 10

KB snatches 53/35

Switch whenever. Snatches are from the hang. Scale to a weight where you can minimize rest

MOBILITY

Take care of your body.

Take 10 minutes to make some improvements.

Talk to your coach for suggestions.

CrossFit Toledo – CrossFit

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Strength

Paused Back Squat (6×2 on the 2:00)

Full 3 sec pause on both reps

Conditioning

Metcon (Time)

3 RFT cap 15

500 m row

15 pc 135/95

15 pull ups

CrossFit Toledo – CrossFit

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WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

150m run (one way traffic, 15 reps)

21 HRPU

150m run

15 S2OH 95/65

150m run

9 ring, bar, or box dips
In lieu of running, you may do 15 burpees

Accessory work

12-10-8 for quality

Plate or DB lateral raise

Plate or DB front raise

DB chest flies

CrossFit Toledo – CrossFit

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Partner WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 21

10 Alt DDB burpee deadlifts

20 synchro sit ups

10 devils press

20 calories

Burpee DL: non working partner holds DL lockout

CrossFit Toledo – CrossFit

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Strength

Bench Press (Daily 3RM)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

12 box jumps 24/20

25 double unders

7 thrusters 95/65

150m run (one way traffic, 15 reps)

CrossFit Toledo – CrossFit

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WOD

Metcon (Time)

4 mile bike or 3K row

At the 2,4,6,8,10:00:

|20| 12 pull-ups

Time cap 16

Strength

Back Squat (3 RM)

CrossFit Toledo – CrossFit

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CrossFit Toledo – CrossFit

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WOD

Metcon (5 Rounds for reps)

5 Rounds

AMRAP 4, rest 4

27 lateral bar hops

21 DL

150m run (1 way traffic, 15 reps)

9 CJ

Round 1: 75/55

Round 2: 95/65

Round 3: 115/80

Round 4: 135/95

Round 5: 155/105

Rx+

Round 1: 95/65

Round 2: 115/80

Round 3: 135/95

Round 4: 155/105

Round 5: 185/125

CrossFit Toledo – CrossFit

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Strength

EMOM X 15

MIN1: Rest

Min2: Back Squat (4 reps, climbing)

Min3: Push Press (3 reps, climbing)

Conditioning

Metcon (Time)

1k ROW

1 MILE BIKE

100 SINGLE UNDERS

24 BURPEE PULLUPS

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