CrossFit Toledo – CrossFit


Weightlifting

Overhead Squat (5×3 climbing)

WOD

21-15-9 Snatch Triplet (Time)

WOD (for time)

21 power snatches 95/65

21 burpees

21 pullups

15 overhead squats

15 burpees

15 pullups

9 squat snatch

9 burpees

9 Pullups

CrossFit Toledo – CrossFit


Weightlifting

Hang Power Clean (6×3 climbing)

Conditioning

WOD (Time)

40-30-20-10

  Double unders

  Sit ups

  KB snatch

CrossFit Toledo – CrossFit

Strength

Percentage based on last week’s 5 RM. If you did not bench last week, instead find a daily 5RM

Bench Press (4X5 across at 93% of last weeks 5 RM)

Conditioning

WOD (Time)

3 rds

   30/24/20 cal

   24 burpees to a 45# plate

   20 DDB hang clusters

CrossFit Toledo – CrossFit

CFT Barbell Class

Snatch (5×2 @ 65, 70, 75, 80, 80+)

Clean Pull + Hang Clean ((1+2) @ 60, 70 (1+1) @ 75, 80)

Clean pull to hold followed by hang squat clean

Strict Press + Push Press (5 x (1+1) increasing as form allows)

CrossFit Toledo – CrossFit


Workout Of the Week

CrossFit Toledo – CrossFit


WOD

Chipper (Time)

40 pull ups

40/32/24 cal

40 S20H 1 115/85

40/32/24 cal

40 T2B or T2R

MOBILITY

Take 10-12 minutes to restore or improve your body.  talk to your coach for guidance.

CrossFit Toledo – CrossFit

Weightlifting

Barbell Complex: C + 3 FS (Climb as comfortable )

Whether power or full, it’s three front squats AFTER standing up the clean

WOD

WOD (AMRAP – Reps)

AMRAP 22

   Max unbroken wallballs 20/14

   400m run when you break

Score wallballs

CrossFit Toledo – CrossFit

Strength

Warm up throughly

Choose a sensible load

Rest adequately between working sets

Deadlift (3×3 across )

Conditioning

WOD (Time)

1 wall walk

10 double unders

10 alt DB snatch

3 wall walks

30 DU

30 alt DB snatch

6 wall walks

60 DU

60 alt DB snatch

3 wall walks

30 DU

30 alt DB snatch

1 wall walk

10 DU

10 alt DB snatch

CrossFit Toledo – CrossFit


Strength

A: Bench Press (3X5 climbing)

B: Bench Press (3X5 across at 90% of A)

WOD

WOD (Time)

4 rds

15/12 cal bike

12 DL 135/95

9 HPC

6 S2OH

CrossFit Toledo – CrossFit

WOD

A rare spooky solo workout! Come dressed in your favorite costume and get your workout in.

CFT Barbell Class

Clean and Jerk (3×2 @55, 3×2 @60, 2×2@65)

Power Clean (3×2@65, 3×2@70, 2×2@75)

Back Squat (3×5@ 70-80%)

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest.

Extra Credit

Just in case you missed it…

Pacesetter (Time)

15 BBJO 24/20

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757 Warehouse Rd Toledo, OH

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