CrossFit Toledo – CrossFit

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Partner WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 21

10 Alt DDB burpee deadlifts

20 synchro sit ups

10 devils press

20 calories

Burpee DL: non working partner holds DL lockout

CrossFit Toledo – CrossFit

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Strength

Bench Press (Daily 3RM)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

12 box jumps 24/20

25 double unders

7 thrusters 95/65

150m run (one way traffic, 15 reps)

CrossFit Toledo – CrossFit

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WOD

Metcon (Time)

4 mile bike or 3K row

At the 2,4,6,8,10:00:

|20| 12 pull-ups

Time cap 16

Strength

Back Squat (3 RM)

CrossFit Toledo – CrossFit

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CrossFit Toledo – CrossFit

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WOD

Metcon (5 Rounds for reps)

5 Rounds

AMRAP 4, rest 4

27 lateral bar hops

21 DL

150m run (1 way traffic, 15 reps)

9 CJ

Round 1: 75/55

Round 2: 95/65

Round 3: 115/80

Round 4: 135/95

Round 5: 155/105

Rx+

Round 1: 95/65

Round 2: 115/80

Round 3: 135/95

Round 4: 155/105

Round 5: 185/125

CrossFit Toledo – CrossFit

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Strength

EMOM X 15

MIN1: Rest

Min2: Back Squat (4 reps, climbing)

Min3: Push Press (3 reps, climbing)

Conditioning

Metcon (Time)

1k ROW

1 MILE BIKE

100 SINGLE UNDERS

24 BURPEE PULLUPS

CrossFit Toledo – CrossFit

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CFT Barbell Class

Snatch Pull + Hang Snatch + OHS (1+1+1)

Perform a snatch pull, followed by a hang snatch, followed by an overhead squat
3@65, 2@70

Power Clean (2@65, 2@70, 1@75)

Push Press + Push Jerk (2+1)

Climbing

CrossFit Toledo – CrossFit

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Weightlifting

The Bella Complex (Builders comfortable)

C+S2OH+FS+S2OH

WOD

Metcon (Time)

Time cap 21

800 m run

80 walking lunges

stop sign run

60 donkey kicks

400 m run

40 Burpees

200m run

20 G2OH 145/100

CrossFit Toledo – CrossFit

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CFT Barbell Class

Snatch (5×2)

Snatch with pause in receiving plus snatch. Climbing no higher than 85%

Clean and Jerk (4x (1+2))

70-75%

Metcon (No Measure)

3 RFQ

8 split squats per leg

3 broad jumps

5 pull up negatives w/3-second descent
NOT FOR TIME

CrossFit Toledo – CrossFit

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Strength

Back Squat (3×8 across)

WOD

Time cap 12

Metcon (Time)

4 RFT

12 pull-ups

16 DDB HPC

20 sit ups

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