CrossFit Toledo – CrossFit
Weightlifting
Hang Power Snatch (Triples, climbing )
Wod
WOD (Time)
50-40-30-20-10
AKBS 53/35
Donkey kicks
5-4-3-2-1
Wall walks
CrossFit Toledo – CrossFit
Strength
WOD (Checkmark)
Stop sign loaded carry
You choose the load. You make carry a sandbag, a barbell, kettlebells, a hex bar, or share the yoke
Conditioning
15-12-9-6-3 (Time)
Deadlift 205/145
DDB S2OH or HSPU
T2B or T2R
CrossFit Toledo – CrossFit
Powerlifting
Bench Press ( 5X3 climbing)
Conditioning
Amrap 11 (AMRAP – Rounds and Reps)
16 box jump overs, 24/20.
8 HPC 135 | 95/65.
8 pushups
150 m run or 12/9 bike
Extra Credit
Bodybuilding
Six minute finisher
Extra (Checkmark)
8 browns (Tabata style)
alternating dumbbell hammer curl and press.
DDB incline press
DDB alternating side lunge
CrossFit Toledo – CrossFit
Weightlifting
A: Clean and Jerk (Build to 90% +)
Wod
9 rounds (Time)
4 C&J (60% of A)
4 BFB
4 kipping or 3 strict pullups
CJ may be power during the Met con, but please squat during the weightlifting portion.
CrossFit Toledo – CrossFit
Speed Squats
CrossFit Toledo – CrossFit
Power Snatch (2×2 @ 70,75
1×2 @ 80
1×1 @ 85)
Clean (2×2 @ 65
3×2 @ 75
1×2 @ 80)
Push Jerk + Split Jerk (5(1+1), climbing. Record top set. )
CrossFit Toledo – CrossFit
4 rounds on the 7:00 (4 Rounds for time)
1 round DT 155/105
2 rounds Cindy
400m run
DT= 12 DL, 9 HPC, 6 S2OH
Cindy= 5 pull-ups, 10 pushups, 15 air squats
CrossFit Toledo – CrossFit
Strength
Thruster (Daily 2RM from the rack)
Conditioning
AMRAP 14 (AMRAP – Reps)
2-4-6-8-10…
DDB hang cluster
T2B/R
cals
CrossFit Toledo – CrossFit
Weightlifting
Power Clean (OTMx10, weightlifter doubles, climbing )
Conditioning
WOD (Time)
30-20-10
HPC 125/85
cal bike
7-5-3
MU, BMU, WW, or burpee pull-ups