CrossFit Toledo – CrossFit
Wod
To be performed in either order
Test 1 (AMRAP – Reps)
AMRAP 9
max unbroken pull-ups
200m run
score pull-ups
Rest 2 minutes
Test 2 (AMRAP – Reps)
At the 11:00
AMRAP 9
10 cal bike
10 burpee box jumps 24/20
Extra Credit
Push Press
4×5 climbing
CrossFit Toledo – CrossFit
Squat
EMOMx10
1 rep per minute
1-5: Front Squat (5×1 climbing OTM )
6-10: Back Squat (5×1 climbing OTM )
Conditioning
Part A (Weight)
6 minutes on the clock
stop sign run
with remaining time, find a 1RM squat clean
rest 4 minutes
Part B (Time)
Time Cap 6
(score working time)
8 squat cleans 185/125
stop sign run
CrossFit Toledo – CrossFit
A: Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
For women, bodyweight deadlift, 3/4 bench, 1/2 for cleans.
B: Like Linda (Time)
10-9-8-7-6-5-4-3-2-1
Deadlifts 185/125
DDB bench press
power cleans 115/85
CrossFit Toledo – CrossFit
CFT Barbell Class
Snatch + Hang Snatch (2(1+2)@70% 1 RM Snatch, 2(1+2)@75, 2(1+1)@80)
Squat snatch plus hang snatch from above knee
Clean Pull + Clean + Jerk (2(2+2+2) @65% 1RM C&J,2(1+2+1) @ 70, 1+1+1@
75)
Front Squat (3×3@70, 2×3@75)
Partner WOD
WOD (3 Rounds for time)
3 rounds in the 9:00
10 gymny complexes 🤔
20 synchro lunges
1 mile bike and 750m row, both athletes working
🤔
rx= knee raise+ straight leg raise+ burpee pull-up
rx+ =T2B+ C2B+ BMU
CrossFit Toledo – CrossFit
Weightlifting
Power Snatch ( Nine minutes to climb, weightlifter doubles)
Conditioning
3 RFT (Time)
400 m run
24 AKBS 70/53
200 m run
24 hand release push-ups
|don a vest 20/14|
CrossFit Toledo – CrossFit
Wod
WOD (5 Rounds for time)
5 rounds, on the 6:00
5 bench press, climbing from 135/75
10 cal row
15 sit ups
200m run
25 jumping air squats
Bench Press (Top set of 5)
CrossFit Toledo – CrossFit
Weightlifting
Work up in weight as form allows
Push Press + Push Jerk + Split Jerk (10 minutes to build )
3 push press into 2 push jerks into 1 pause split jerk ( pause in the dip and in the split)
Wod
5 RFT (Time)
10 |C2B| pull-ups
10 BBJ |30| 24/20
20 alt DB hang CJ 50/35
Time Cap 17
CrossFit Toledo – CrossFit
Gymnastics
EMOMx10 skill work
A: Strict Dips (4-7 reps, band or load as needed )
B: Pull-ups (4-7 reps, band or load as needed )
Or B: Bar Muscle-ups (2-4 reps )
Wod
AMRAP 16 (AMRAP – Rounds and Reps)
50 DUs
400m run (40 reps)
30 pushups
20 HPC 115/85
10 thrusters
CrossFit Toledo – CrossFit
Stamina Squat
Select a wright up to 85% of front squat. You will perform both lifts in the same minute.
EMOMX 10
Front Squat (1 rep)
Back Squat (2 reps)
Conditioning
3 rft (Time)
27/21/15 cal
27 Wallballs 20/14
15 T2B or T2R
3 wall walks
CrossFit Toledo – CrossFit
CFT Barbell Class
Snatch Pull + dip snatch + snatch (2(1+1+1) @ 65, 2(1+1+1)@70, 2(1+1+1)@75)
Rest 90 seconds between sets.
Power Clean (3×2 @ 60, 1×2 @ 65, 70, 75)
Split squat
Rear foot elevated with 2KB/DBs, or a barbell on your back
2 DBs, 5 reps each leg