CrossFit Toledo – CrossFit

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Strength

EMOM X 12

Climb in weight every 3rd minute if comfortable

Min1: Deadlift (6 reps)

Min2: Hang Power Clean (4 reps)

You may rack the barbell

Min3: Push Jerk (2 reps)

Conditioning

Metcon (Time)

3 RFT, time cap 15

30/24 cal row or 24/20 bike

20 pull ups

10 C&J 155/105

|RX +| please do 5 BMU after each round

CrossFit Toledo – CrossFit

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Squat

EMOM X 12

Climb in weight

As form allows

Min1: Front Squat (3 reps)

Min2: Back Squat (6 reps)

Min3: Overhead Squat (1 rep)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

30 du

20 KB snatch

10 KB lunge

35/25 snatch from the hang, switch whenever

Lunge from the hang or rack, switch whenever

For |RX+| lunge with KB overhead

CrossFit Toledo – CrossFit

Just move around

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Warm-up

5 min easy bike or row

MOBILITY

10 minutes on biggest needs

Conditioning

Metcon (Time)

2 rounds for time:

20 cal bike or 400m run

30 DB step ups 50/35 & 24/20

20 cal bike or 400m run

30 DB hang clean and jerk

20 cal bike or 400m run

30 alt DB snatch

CrossFit Toledo – CrossFit

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Conditioning

You will complete Four of the five workouts, in any order

5:00 work. 5:00 rest

A: Metcon (AMRAP – Reps)

Cal row

10 S2O 95/65

10 BF Burpee

Both athletes work at the same time. One athlete rows while the other works on barbell and burpees. You may switch whenever. Score the sum of all three.

B: Overhead Squat (5 min to find 2RM)

C: Metcon (AMRAP – Reps)

21 bj 24/20

15 dL 185/125

9 |HSPU| or hand release push ups

D: Bench Press (5 min to find 2RM)

E: Metcon (AMRAP – Reps)

10 cal bike

10 RKBS 70/53

20 Synchro lunge(bw)

CrossFit Toledo – CrossFit

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CFT Update

There will be one class tomorrow at 11 AM

Strength

1 + 1/4 FRONT SQUAT (5X.3 climbing)

Push Press (5X3 climbing)

WOD

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

CrossFit Toledo – CrossFit

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WOD

Dirty 30 (Time)

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats (115/80)

30 Toes to Bar

30 Push Press (115/80)

30 Deadlifts (115/80)

30 Wall Balls (20/14)

30 Burpees

30 Double Unders

CrossFit Toledo – CrossFit

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Weightlifting

3-position snatch (Technique work, building as form allows)

Floor, below knee, above knee

Extra Credit

100 Cal Air Bike (Time)

For time: 100 cal on the bike

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

6 power snatch 95/65

9 OHS

30 DU

CrossFit Toledo – CrossFit

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Conditioning

Metcon (Time)

Time Cap 32

7k row or 10 mile bike

Switch whenever, but non-working partner must complete:

30 DU

1 lap unequal farmer carry

1 round of Cindy

CrossFit Toledo – CrossFit

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Strength

A: Deadlift (Build to a heavy set of 5)

B: Deadlift (3×5 across at 85% of A )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 11

9 BJ 30/24

7 FS 135/95

5 S2O

CrossFit Toledo – CrossFit

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Strength

4 rounds, NFT

Min1: Bench Press (5 reps, climbing)

Min2: 8 DB push press or strict HSPU

Min3: 8 Ring dips

Min4: rest

WOD

Metcon (Time)

800m run

40 PC 75/55

400m run

20 PC 95/65

200m run

10 PC 115/75

Cash out: 26 BF burpees

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757 Warehouse Rd Toledo, OH

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