CrossFit Toledo – CrossFit

Strength

Back Squat (10 reps @ 75% + (5-8 lbs))

A few pounds more than last week

Conditioning

Metcon (Time)

3 RFT

12 DDB DL 50s/35s

9 HPC

6 S2OH

5 pull-ups

10 pushups

15 air squats

CrossFit Toledo – CrossFit

Always Remembered (Time)

2977 m row or run or 4 mile bike

110 Double DB Burpee box step ups

Athlete chooses their DB weight and box height

CrossFit Toledo – CrossFit

Barbell Class

Snatch (3 reps at 70, 75, & 80%)

Front Squat (1×3 @ 70 & 75, 2×3@80%)

3 rounds for quality (No Measure)

8-10 single leg RDLs

20 banded tricep extensions

25 Russian twists with plate/KB/DB

CrossFit Toledo – CrossFit


Weightlifting

Clean and Jerk (EMOM singles at 75-80% across)

WOD

Metcon (Time)

Time cap 20

2400 m run

24 BFB

24 s2OH 115/80

CrossFit Toledo – CrossFit

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run

CrossFit Toledo – CrossFit

Barbell Class

1 Dip Power Clean + 2 Power Cleans (Weight)

2 power cleans come from the floor; OK to reset inbetween.

2 sets @ 65% of 1RM Power Clean, 2 sets @ 70% of 1RM Power Clean, 1 set @ 75% of 1 RM Power Clean.

Snatch Pull (2×3 @ 80%, 2×3 @ 90% of 1RM Snatch.)

Pull to full extension, not a high pull; arms do not bend.

PP+PJ+Split Jerk (5×1 building. Take from rack, do not exceed 85% 1RM split jerk.)

Partner WOD

Metcon (AMRAP – Rounds and Reps)

Amrap 23:

4 seated rope climbs

1 synchro round of DB DT

150 m partner run

10 alternating burpees

CrossFit Toledo – CrossFit

Weightlifting

A: 3-position snatch (10 minutes to build )

Floor, below knee, above knee

WOD

Metcon (Time)

5 RFT, time cap 15

5 snatch high pull (75% of A)

6 BJ 24/20

5 PS

6 Box jump over

5 OHS

6 BB box step ups

CrossFit Toledo – CrossFit

Reminder: class will be at Earnest brew Works!

Partner WOD

Metcon (Time)

Staggered start every 2 minutes…

buy in

20 synchronized deadlifts

20/16 synchronized calories

50-40-30-20-10

Partner Wallballs

2 lap keg relay after each round

Cash out: 800 m partner run

Extra Credit

Metcon (Time)

300/250 m row

20 Burpee‘s over erg

15 thrusters 115/85

CrossFit Toledo – CrossFit

Weightlifting

Barbell complex: PJ + J (Build as comfortable )

Push jerk + split jerk from the rack

WOD

Metcon (AMRAP – Rounds and Reps)

Amrap 15:

3 wall walks

6 hang power cleans 135 | 95/65

9 HSPU

12 DL

150 m run (one way traffic) – 15 reps

CrossFit Toledo – CrossFit

Strength


A: Bench Press (EMOM x7, 3 reps at ~70% across )

B: Back Squat (20 reps at 64% + (20-40))

A few pounds more than last week

Conditioning

Metcon (Time)

14 minute conversational bike or row

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

5 strict pull-ups

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