CrossFit Toledo – CrossFit
Partner WOD
Metcon (Time)
6 RFT
16 deadlifts 135/95
150 m partner run
14 Burpees
13 Synchro sit ups
CrossFit Toledo – CrossFit
Weightlifting
Hang Power Snatch (4×4 climbing)
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
24 lateral KB hops
16 RKBS 53/35
8 KB 20″ step ups
RX+ please finish each round with one unbroken set of ring NU or C2B pull ups.
CrossFit Toledo – CrossFit
Gymnastics
Metcon (AMRAP – Reps)
10 rounds
In a one minute window:
3 strict pullups
3 strict dips or 3 strict hspu
With remaining time, amrap of:
Pistols or touchdown squats
SCORE pistols or TD squats only
Conditioning
Pick 2 of the following. WOD 1 will begin at 0:00 and WOD 2 will begin at 10:00
A: 2k Row (Time)
Max Effort 2k Row
B: 1-Mile Run (Time)
Max Effort 1-Mile Run
C: Metcon (Calories)
7 minute bike for calories
CrossFit Toledo – CrossFit
Strength
Back squat
5 @ 65%
5 @ 70%
5 @ 75%
Back Squat (AMRAP @ 80%)
Conditioning
Metcon (4 Rounds for time)
4 rounds on the 5:00
score working time
for each round
30 Wallballs 20/14
20 box jump overs 24/20
10 deadlifts
Barbell load:
Round 1: 135/95
Round 2: 185/125
Round 3: 225/155
Round 4: 255/175
CrossFit Toledo – CrossFit
Weightlifting
1-5: Power Clean (EMOM x 5 T&G triples climbing)
6-14: Power Clean (E2mo2m x5, 2 quick singles climbing)
WOD
Metcon (AMRAP – Reps)
AMRAP 9
1 BB complex before each set of DUs
3 pc 120/85
3 hpc
3 s2oh
5-10-15-25…Ascending
Double unders
SCORE DU only
CrossFit Toledo – CrossFit
Strength
A: 2×5 at 70%
B: Bench Press (2×5 at 75%)
1×5 at 80%
C: Bench Press (1xmax at 80%)
Conditioning
Time cap 18
Metcon (Time)
400m run
Directly into: 5 rounds
9 DDB hang clusters
18/15 HRPU or 5 wall walks
400m run
CrossFit Toledo – CrossFit
Partner WOD
Metcon (Time)
400m partner run before each round
33-27-21-15-9
Thruster 95/65
Sychro burpees OTB
CrossFit Toledo – CrossFit
Conditioning
Metcon (Time)
10-1
Alt Single DB devils press 50/35
Oblique T2B
Weightlifting
Push Press (5×2 climbing )
CrossFit Toledo – CrossFit
Gymnastics
Skills EMOM x 10
WOD
Metcon (5 Rounds for reps)
5 rounds
1 min CJ complex
1 min BBJ 24/20
1 min cal bike/row
Rest 1 min
CJ complex: c+2 lunges (r+L)+S2OH 95/65
CrossFit Toledo – CrossFit
Weightlifting
Barbell complex: Pull + HPS + 2 HSS (Build as form allows)
WOD
Metcon (AMRAP – Reps)
AMRAP 10
RX 2-4-6-8…
OHS 95/65
Pull ups
RX+ !-2-3-4…
Squat snatch 135/95
BMU