CrossFit Toledo – CrossFit
Strength/Skill
EMOM X 12
Min1: Power Clean (2 reps, climbing)
Rack barbell after second clean
Min2: Barbell complex: 3 FS + 2 S20H (1Complex, climbing)
WOD
Metcon (2 Rounds for reps)
Round 1, Amrap 7
7 Thrusters 95/65
7 Lat. Burpees
7 |C2B| Pullups
Rest 3 minutes
Round 2, Amrap 5
5 |C2B| Pullups
5 Lat. Burpees
5 Thrusters 105/70
CrossFit Toledo – CrossFit
Strength
A: Bench Press (Daily heavy double)
B: Bench Press (3×3 across @ 90% of A)
WOD
Metcon (Calories)
AMRAP 12
Begin with 4 rounds:
4 DDB front rack reverse lunges
8 DDB S20H
12 DDB deadlifts
16 sit ups
And finish with:
Calorie bike or row with remaining time
CrossFit Toledo – CrossFit
Squat
Back Squat (February baseline 5 RM)
WOD
Metcon (Time)
Three rounds
44 Wallballs 20/14
33 Double unders
22 box jumps 24/20
11 clean and jerks 115/85
CrossFit Toledo – CrossFit
WOD
Solo option
10k Row (Time)
Max Effort 10k Row
Partner option
Ascending triplet (Time)
9-15-21-27-|33|
S2OH 95#/65#
|C2B| pullups
Single db box step ups
CrossFit Toledo – CrossFit
Technique Work
A: Snatch complex: SPP+SB+OHS (6 minutes to build)
Weightlifting
B: Snatch (Emom x10 climbing)
WOD
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
CrossFit Toledo – CrossFit
Strength
A: Bench Press (Daily 3RM)
B: Hang Power Clean (Daily 4RM)
Conditioning
C: Metcon (AMRAP – Reps)
AMRAP 9
7 KB Cleans (R) 53/35
7 KB cleans (L)
7 KB S20H (R)
7 KB S20H (L)
7 goblet squats
7 H.R, push-ups or HSPU
CrossFit Toledo – CrossFit
WOD
A: Metcon (6 Rounds for time)
6 rounds, on the 5:00
4 sumo deadlift (climbing)
24 lateral bar hops
600/500 m row or 30/24 Cal bike
B: Sumo Deadlift (Heavy set of 4)
Accessory work
16-12-8 NFT
GHR
Alternating bicep curls
Alternating DB or banded front raise
CrossFit Toledo – CrossFit
Gymnastics
Skills EMOM
A HSPU, hs hold, or wall walks
B 5-8 strict bar or ring dips
WOD
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
CrossFit Toledo – CrossFit
Strength
A: Barbell complex: 3 FS + 2 S20H (Climb as form allows )
Conditioning
Time cap 17
Metcon (Time)
27-21-15-9
Wallballs 20/14
Sit ups
RKBS 53/35
Cal bike/row
CrossFit Toledo – CrossFit
Strength
Bench Press (Build to a challenging 3×3 across)
WOD
Metcon (5 Rounds for reps)
AMRAP 3
50 DU, 21 BFB, max PC with remaining time 115/85
Rest 3 minutes
AMRAP 3
50 DU, 18 BFB, PC 135/95
Rest 3 minutes
AMRAP 3
50 DU,15 BFB, PC 155/105
Rest 3 minutes
AMRAP 3
50 DU, 12 BFB, PC 170/115
Rest 3 minutes
AMRAP 3
50 DU, 9 BFB, PC 185/125
Score is PC completed each round