CrossFit Toledo – CrossFit

Weightlifting

EMOM x12

min 1-7: PS+SS,70% across

8-12: Barbell complex: PS + SS (Climb as comfortable )

WOD

WOD (Time)

|5BMU|

15 S2OH 135/95

25 pull-ups

45/35/25 calories

25 pull-ups

15 S2OH

|5BMU|

CrossFit Toledo – CrossFit

Gymnastics

Skills EMOM x10

min 1: ring dips or lockout hold

min 2: handstand, hold, pirouette, wall walk or progression

WOD

Core work (Time)

10-20-30-40-|50|

AKBS

20-20-20-20-|20| alt single leg v ups

CrossFit Toledo – CrossFit


WOD

WOD (AMRAP – Rounds and Reps)

AMRAP 14

7 DDB Devils press

14 box jumps 24/20

28/24/20 calories

Strength

12-10-8-6

A: DDB bench press (Climbing)

B: Good Mornings (12-10-8-6 climbing)

CrossFit Toledo – CrossFit


Weightlifting

Barbell complex: HPC + PJ (EMOM X 10 climbing)

Barbell Cycling

EMOM16 (AMRAP – Rounds)

MIN 1: 5 DL+3HPC + S 2O H

MIN 2: 25 double unders

RX: please use 75% of A

Score rounds where work is fully completed (Max equals

CrossFit Toledo – CrossFit

Strength

Shoulder Press (4×4 climbig)

Split squat (4×4 (each leg) climbing)

Rear foot elevated with 2KB/DBs, or a barbell on your back

WOD

WOD (Time)

5 RFT

5 FS 155/105

10 T2B

15 Lar.burpees

at the 5:00

50/40/30 cal

CrossFit Toledo – CrossFit

CFT Barbell Class

Partner WOD

12 days of Christmas at CFT (Time)

The 12 days of Christmas

Barbell loaded at 95/65

1 Cluster

2 HSPU

3 Power snatch

4 BBJO 24/20

5 C&J

6 Air squats

7 Pull ups

8 H.R. Push ups

9 T2B

10 Deadlifts

11 Bar or ring Dips

12 Front rack reverse lunge

The repetition scheme is just like the song…

1, 2-1,3-2-1,4-3-2-1 …

CrossFit Toledo – CrossFit

Weightlifting

Power Clean (Max out Friday )

WOD

WOD (Time)

5 RFT

10 alt DB snatch 50/35

10 pull-ups

10 DB OH lunge

CrossFit Toledo – CrossFit

Weightlifting

EMOM x12

1-4: Shoulder Press (3 reps, climbing )

5-8: Push Press (2 reps, climbing )

9-12: Push Jerk (4 minutes to find a heavy single )

WOD

WOD (8 Rounds for calories)

One minute calorie sprint

Rest 1 minute

CrossFit Toledo – CrossFit

Skill work

EMOM X 12

Min1: wall )walk to handstand hold (20-25 sec)

Min2: Good Mornings (5 reps, climbing)

WOD

WOD (Time)

2 rounnds

50/40/30 cal

20 ground to overhead 115/85

10 OHs

CFT Update

CrossFit Toledo – CrossFit


Strength

Emom X 12

1-7: Clean (1 rep climbing from 60%)

8-12: Clean Pull (5×3 across at 100% of best clean)

Conditioning

WOD (AMRAP – Reps)

AMRAP 14

50 DUs

40 situps

30 KB snatch

20 T2B/T2R/GHD situps

10 cal
KBsnatch from the hang, switching whenever

double under scale: 40 singles +10 Burpee‘s

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