CrossFit Toledo – CrossFit

Barbell Class

Partner WOD

Metcon (Time)

6 rounds for time:

5 wall walks

15 synchro AKBS

15 C&J 115/80

15 alternating burpee t2b/t2r

150 m partner run

CrossFit Toledo – CrossFit


Bike like a shark

Weightlifting

A: Overhead Squat (5×3 climbing)

Please pause first rep one full second

WOD

Metcon (Time)

7 RFT

7 PS(50% of A)

14 Lat bar hops

150m (one way) run

CrossFit Toledo – CrossFit

Weightlifting


A: Barbell complex: HPC + PJ (Build to daily heavy )

WOD

Metcon (AMRAP – Reps)

AMRAP 14

100m farmer carry

2-4-6-8 ascending

S2OH (65% of A)

Farmer carry DBs or KBs or 1 of each, athletes choice. For scoring purposes ignore the carry.

CrossFit Toledo – CrossFit


WOD

Time cap 18 to begin final run

Metcon (Time)

50 double unders

21 deadlifts 135/95

15/12/9 cal

400 m run

Rest 2 mi

400 m run

15/12/9 cal

15 deadlifts 225/155

50 double unders

Rest 2 min

50 double unders

9 Deadlifts 275/185

800m run

Athlete must change weight during the rest. score total clock time, which includes 4 minutes of rest.

Strength

Deadlift (Post-WOD daily 3 RM)

CrossFit Toledo – CrossFit

Strength

Back Squat (10 reps at 75% +(10-16 lbs) )

A few pounds more than last week

WOD

Metcon (Time)

9 RFT

5 FS 115/85

5 BFB

5/3 strict pullups

CrossFit Toledo – CrossFit

CFT Barbell Class

Power Snatch (1×3@70, 75, 2×3 @80, 1×3@85)

Snatch pull to hold + floating power snatch + power snatch

Dip power clean + power clean + push jerk + split jerk (2×1@75, 2×1@80)

1 rep is 1+1+1+1

Back Squat (3 reps at 70, 75, 80)

CrossFit Toledo – CrossFit


WOD

Metcon (Time)

2 rounds

1000 m row

21 thrusters 95/65

21 pull ups

Weightlifting

Advanced athletes: please pause a full 1 second in the bottom of the squat before standing.

Snatch (16 X 1 on the 0:30 at 70% across)

CrossFit Toledo – CrossFit

WOD

Metcon (Time)

3 RFT

20/15/10 calories

10 burpees to a target

15 DL 225/155

15 HSPU

MOBILITY

Take some time to take care of your body

CrossFit Toledo – CrossFit

Strength

A: Bench Press (Daily 3RM)

B: Bench Press (AMRAP at 85% of A)

Conditioning

Metcon (Time)

10 rounds, time cap 18

7 PS 75/55

14 wallballs 20/14

CrossFit Toledo – CrossFit

Gymnastics


EMOM Gymnastics Skill work (AMRAP – Rounds)

10 Rounds OTM of:

submaximal gymnastics skill work

20-30 seconds

focus on strict movements

score rounds completed and details in comments.

WOD

Metcon (Time)

3 RFT

15 power cleans 135-95

15 ring, bar or box dips

400m run

21 AKBS 53/35

21 Situps

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