CrossFit Toledo – CrossFit
Stamina Squat
7 rounds on the 2:00
3 Front squats, 6 back squats
select a weight up to 60% of front squat
Front Squat (3 reps )
Back Squat (6 reps)
Conditioning
5 RFT (Time)
11 pullups
9 DL 95/65
7 HPC
5 S2OH
CrossFit Toledo – CrossFit
Partner WOD
CrossFit Toledo – CrossFit
Weightlifting
Front Squat (Build to a heavy single)
Conditioning
Amrap, 16 (AMRAP – Rounds and Reps)
20/16/12 cal
20 wallballs 20/14
16. Walking lunges.
12 Burpee box jumps, 24/20
The extra Slice
Strict Pull ups (Did you make progress with your progressions?)
CrossFit Toledo – CrossFit
Weightlifting
Hang Power Snatch (Triples, climbing)
Conditioning
AMRAP 15 (AMRAP – Rounds and Reps)
100m run or 10/8 bike sprint
10 pull-ups
8 KB SDHP 70 | 53/35
6 PS 135 | 95/65
run = 10 reps for partial rounds
CrossFit Toledo – CrossFit
CFT Barbell Class
Power Snatch + Hang Power Snatch + OHS
3(1+1+1) @ 65% of POWER SNATCH
1(2+1+2) @ 70%
1(2+1+2) @ 75%
Paused Front Squat (2×3 @ 70%
2×2 @ 75%
1×2 @ 80%)
Pause 2 seconds in the bottom
Jerk Dip + Jerk
5(1+1) climbing
CrossFit Toledo – CrossFit
Warm-up
Extended warm up
Split jerk technique
and foot work
Conditioning
EMOMx30
Min 1: Clean and Jerk (1 rep, climbing from 60%)
Min 2: 16 alt DB snatch
Min 3: Deadlift (5 reps@ CJ weight )
Min 4: DUs (AMRAP – Reps)
30 seconds max double Unders
rest 30 seconds
score total DUs (singles) across all 6 rounds
Min 5: rest 1 additional minute, add weight
You will be resting a total of 90 seconds after double Unders
CrossFit Toledo – CrossFit
Strength
A: Thruster (4×5 climbing on the 2:00)
Rest 2:00
B: Thruster (AMRAP at 75% of A)
Conditioning
Cap 16 (Time)
2 mile bike
1K row
20 DDB hang cluster
1 stop sign run
The extra Slice
WOD (Checkmark)
Have you been working on your strict pull-up progression?
CrossFit Toledo – CrossFit
Partner WOD
WOD (Time)
Buy in: 150 partner wall balls
then 3 rounds:
Partner stop sign run
30 CJ 135/95
30 BFB
CrossFit Toledo – CrossFit
