CrossFit Toledo – CrossFit
Metcon (Time)
3 RFT Time cap 31
60 partner Wallballs
50 alternating hand release push-ups
40 cal
30 Synkro RKBS 53/35
CrossFit Toledo – CrossFit
Weightlifting
EMOM X 16
Climb in weight throughout
1-8: Barbell complex: PS + SS (You may drop and reset)
9-16: Snatch Pull (3reps )
WOD: Metcon (Time)
30/24 cal bike buy in
Into 5 rounds
16 Al t. Single DB Devils press 50/35
16 BJO 24/20
CrossFit Toledo – CrossFit
Barbell Cycling
EMOM x20, climbing
Min 1: Power Clean (2 reps)
You may rack your barbell
Min 2: Barbell complex: 2FS + S2OH (1 complex )
WOD
CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
CrossFit Toledo – CrossFit
Strength/Skill
Turkish Get Up (4-3-2-1-1-1 (each arm) climbing)
WOD
Time cap 25
Metcon (Time)
60-50-40-30-20-10
Cal row
Sit ups
Accessory work
3×10
(2 ct) standing plate twist
Glute ham Raise
DB/KB windmill (5 each side)
CrossFit Toledo – CrossFit
Strength
A: Bench Press (Challenging double)
B: Bench Press (3×2 @ 94% of A)
Conditioning
DT Dubs (Time)
4 RFT time cap 15
40 double unders
9 Dl 135/95
40 double unders
7 HPC
40 double unders
5 S2OH
|RX+| please do 4 ring MU to complete each round
CrossFit Toledo – CrossFit
WOD
Metcon (Time)
21-15-9
Calorie bike
Burpee over Paralette
Strength
Top: Back Squat (5rm)
Drop: Back Squat (5×5 @ 90% of Top)
CrossFit Toledo – CrossFit
Metcon (3 Rounds for reps)
AMRAP 5
45/35 cal row or 35/25 bike buy in
With remaining time:
12 DL 225/155
12 BFB
Rest 5 minutes
AMRAP 5
45/35 cal row or 35/25 bike buy in
With remaining time:
8 DL 275/185
8 BBJ 24/20
Rest 5 minutes
AMRAP 5
45/35 cal row or 35/25 cal bike
With remaining time:
4 DL 315/205
4 BBJO 24/20
Score is DL and burpees completed each round
CrossFit Toledo – CrossFit
WOD
A: Metcon (Calories)
14x 1 minute cal bike/row partner relay
Rest 3 minutes
B: Metcon (AMRAP – Reps)
AMRAP 8
10 synchro alt. Single dB devils press
20 alt. 20″ dB step ups
5 synchro dB Hang cleans (R)
5 synchro dB hang cleans (L)
Extra Credit
CFT RUN CLUB
Get three miles in. Today looks warmer than tomorrow.
CrossFit Toledo – CrossFit
Weightlifting
A: Barbell complex: PS + SS (Max out Friday)
Keep it as a complex (touch & go)
WOD
B: Metcon (AMRAP – Reps)
AMRAP 14
3-6-9-12…ascending
OHS (60% of A)
Cal bike or row
CrossFit Toledo – CrossFit
WOD
EMOM x 16
Min1: 7 (R+L) Koshak lunge 53/35
Min2: 21 RKBS
Min3: 14 T2B/T2R/GHD
Min4: Sumo Deadlift (3 reps, climbing)
Score: Metcon (AMRAP – Rounds)
Score FULLY completed rounds
Max =16
If you DO NOT have double unders, please substitute 40 seconds of practice for the KB swings
Gymnastics
8 minutes of practice getting upside down, or working on a plank or pike progression.