CrossFit Toledo – CrossFit
Strength/Skill
You may work the sets of box jumps between sets presses
Rebound (Distance)
Please practice rebounding box jumps.
6X5, increasing height.
Begin with a 4 inch plate if this is your first time practicing the rebound
Shoulder Press (Daily 5RM)
Conditioning
CrossFit Toledo – CrossFit
Skill work
Turkish Get Up (Climb as comfortable, begin with non-dominant hand)
Conditioning
CrossFit Toledo – CrossFit
Gymnastics
EMOMx10
select a progression/rep range appropriate for your skill level
Muscle-ups (Ring pull-ups /dips
Ring kip swings
Banded MU transition
Kipping MU
Strict MU
Struct weighted MU)
Conditioning
3 RFT (Time)
1000/800m row
18 lateral Burpees over erg
36 sit ups
time cap 27
CrossFit Toledo – CrossFit
Weightlifting
Please pause a FULL second in the bottom of the squat
2@65%
2@70%
2@75%
1@80%
1@83%
Snatch (1@85%)
Conditioning
5 RFT (Time)
7 OHS 105/70
14 lat bar hops
200m run or 49 DU
time cap 15
CrossFit Toledo – CrossFit
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
CrossFit Toledo – CrossFit
WOD (Time)
#justshowup
CrossFit Toledo – CrossFit
Partner WOD
WOD (Time)
Buy in:
10×20 DU relay
10×10 sit up relay
Directly into:
Stop sign partner run
60 DL 225 | 155/105
400m run
40 synchro walking lunges
200m run
20 clean and jerks
CFT Barbell Class
Drop Snatch (5×3 climbing in weight starting with an empty BB)
Snatch (2×2 @ 65%
2×2 @ 70%
1×2 @ 75%
1×2 @ 75+%)
Clean and Jerk (2(2+2) @ 70%
2(2+2) @ 75%
2(1+1) @ 75+%)
CrossFit Toledo – CrossFit
Weightlifting
Pick a jerk. Select a weight up to 75%
A: Push Jerk (16×1 on the 0:30)
B: Split Jerk (16×1 on the 0:30)
Conditioning
AMRAP 12 (AMRAP – Reps)
9 calories
2 rope climbs
9 DDB step overs 20 inch
10 HSPU or 10 DDB PP
|5 ring MU|
CrossFit Toledo – CrossFit
Weghtlifting
Snatch complex: SPP+SB+OHS (Six complexes, climbing, rest as needed)
Conditioning
WOD (Time)
60 Alt. DB Snatch 50/35
50 Cal row.
40 deadlifts 135/95
30 Cal bike
20 thrusters
100 double unders or latbar hops
CrossFit Toledo – CrossFit
Strength
Select a weight UP TO 80%
to use for ALL 5 SETS
Bench Press (5×5 across on the 2:00)
Bodybuilding
WOD (Checkmark)
3 rds
0:30 KB Hang CJ (R)
rest 30 sec
0:30 with the other hand
rest 30 sec
0:30 L-sit or tuck hold
rest 30
0:30 push ups + SHOULDER TAPS
Rest 30
cash out cool down run:
stop sign and back X.3