CrossFit Toledo – CrossFit
Weightlifting
Push Jerk (EMOMx10, doubles, climbing )
Conditioning
WOD (AMRAP – Reps)
AMRAP 20
1 unbroken set of T2B/T2R
400m run
score T2B/T2R
CrossFit Toledo – CrossFit
Weightlifting
10 rounds (Weight)
Climb in weight as comfortable after each full snatch
2 power snatches, rest until :30
1 snatch, rest until 1:00
Conditioning
WOD (Time)
100 m run
10 OHS 95/65
200 m run
20 alt DB snatch 50/35
400 m run
40 OHS
stop sign run
60 alt DB snatch
if completed by 17:00, rx plus option:
|800 m run|
CrossFit Toledo – CrossFit
Strength
Select a weight up to 80%
You will use the same weight across all 8 sets
Bench Press (8×4 across on the 1:30)
Conditioning
AMRAP 11 (AMRAP – Reps)
10/8/6 calorie sprint to begin each round
2-4-6-8…
KB snatch (L)
Box Jumps 24/20
KB snatch (R)
Score : all reps except cals
CrossFit Toledo – CrossFit
Conditioning
WOD (4 Rounds for reps)
Amrap 4, rest 4 between rounds
21 dl
15 HSPU or bfb
9 pc
double unders with remaining time
Round one: 95/65
Round two:115/80
Rround three:135/95
Round four:155/105
🔥 score double unders
Extra Credit
Rest 2 minutes after final round
Amrap 2 (AMRAP – Reps)
Power cleans, 185/125
CrossFit Toledo – CrossFit
Strength
8 sets on the 1:30
Perform both lifts and rest remaining of the interval
Front Squat (2 reps at up to 73%)
Back Squat (4 reps at same weight )
Conditioning
WOD (Time)
Time cap 20 mins to begin final 800m:
400 m run
3 rounds:
|30 pistols| or 60 air squats
40 DDB push press
20 |C2B| pull ups
800 m run
CrossFit Toledo – CrossFit
Partner WOD
WOD (Time)
400 m partner run to begin each round
40-30-20-10
Deadlift 155/105
Alternating pushups
100-75-50-25
Synchro single unders
During alternating push-ups, non working partner holds a plank
CrossFit Toledo – CrossFit
Weightlifting
Clean and Jerk (12 minutes to build)
Conditioning
WOD (Time)
150 m run to begin each round of…
21-15-9
Wallballs 20/14
Burpee pull-ups.
CrossFit Toledo – CrossFit
WOD (6 Rounds for time)
Each round will begin on the 5:00. Score working time each round.
Round 1:
400 m run or 32/24 bike
21 T2B or T2R
Round 2:
Stop sign run or 1 mile bike
Round 3:
21-9
DDB PC 50s/35s
HSPU
Round 4:
9-21
DDB floor press
DDB PC
Round 5:
Stop sign run or 32/24 bike
Round 6:
21 T2B or T2R
400 m run or 32/24 bike
CrossFit Toledo – CrossFit
Weightlifting
Choose a weight up to 75%. You will use the same weight across all 7 lifts. This is weightlifting, so ideally we are looking for a full squat
Snatch (7×2 at 75% on the 1:30)
Conditioning
AMRAP 12 (AMRAP – Reps)
4 PS 115 |75/55
6 OH lunge
20 lateral bar hops
20 donkey kicks
CFT Barbell Class
Snatch Balance (3×3@75% 1RM snatch, 2×3@80%, 1×3@80+)
Clean + Hang Clean (2 (2+1) @ 65% 1RM clean, 2(2+1) @ 70, 2(1+1)@75)
Clean plus below the knee hang clean
Clean Pull (5×2 climbing, score top set)
CrossFit Toledo – CrossFit
Strength
Select a weight up to 75%
Where you expect to make all seven sets
Bench Press (7×5 across on the 2:00)
Conditioning
Workouts may be done in either order. The second workout will begin at 10:00, which will give you a full 2 minutes between workouts.
WOD (Calories)
WOD A: 3 rds
AMRAP 2
4 Wall walks
Cal Row with remaining time
rest 1 nib between rds
rest until 10:00.
WOD B: 3 rds
AMRAP 2
5 BBJ 30/24
Cal bike with time remaining
Rest 1 min between rds
Extra Credit
Rest 2 min (Until 20:00)
Extra (AMRAP – Reps)
One minute of perfect plank push-ups.
Focus on form over volume.
