CrossFit Toledo – CrossFit

Strength

5@ 65%

5@ 70%

5@ 75%

Bench Press

?? @ 80%

WOD

WOD (Time)

Time cap:14

Option A:

60 HSPU

Option B: partition any way

60 HRPU

60 sit ups

EMOM: 5 pull-ups (including 0:00)

Final set of pull-ups at the 11:00

CrossFit Toledo – CrossFit

WOD

WOD (AMRAP – Reps)

AMRAP 4, REST 4, x4 rounds

10 BS ( climbing)

30/24/20 cal

2/1 rope climbs

SCORE: BJs 24/20 with remaining time

Back Squat (Top set of 10)

CrossFit Toledo – CrossFit

WOD (Calories)

5 rounds for cals

1 min burpee sprint (AMRAP – Reps)

CrossFit Toledo – CrossFit

Partner WOD

CrossFit Toledo – CrossFit


CrossFit Toledo – CrossFit



Strength

10 reps at 60%

10 reps at 70%

Bench Press (?? At 80%)

Conditioning

Rest 2-3 minutes between equipment change

Bike (Distance)

8 minute moderate bike

Row (Calories)

Eight minute recovery row

Conversational pace

CrossFit Toledo – CrossFit


Weightlifting

EMOM x 15

Min 1-5: 1 rep at 70% across

7-15: Clean and Jerk (On the 2:00, climb as comfortable)

You will be lifting in minutes 1-5, and odd minutes 7-15. (10 CJ total)

WOD

WOD (Time)

21-18-15-12-9-6-3

Thrusters 75/55

Lateral burpees over bar

time cap 15

CrossFit Toledo – CrossFit

Weightlifting

Snatch complex: SPP+SB+OHS

10 minutes to build

WOD

WOD (Time)

50-40-30-20-10

KB hang snatch

Sit ups

Rx+: at the 2,4,6,8,10:00:

3 RMU

CrossFit Toledo – CrossFit

Strength

A. 10 reps at 60%

B. 10 reps at 70%

C: Back Squat (? Reps at 80% )

WOD

WOD (AMRAP – Rounds and Reps)

AMRAP 16

49 DU

21/17/14calories

7 CJ 135/95

CrossFit Toledo – CrossFit

Partner WOD

CHAD (Time)

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here

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757 Warehouse Rd Toledo, OH

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