CrossFit Toledo – CrossFit
Strength
Snatch (Technique work)
WOD
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
CrossFit Toledo – CrossFit
Metcon (AMRAP – Reps)
AMRAP 21
20 Cal
21 Synchro Burpees
20 cal
21 Deadlifts 185/125
20 Cal
21 Box jumps 24/20
CrossFit Toledo – CrossFit
Strength
Metcon (Time)
31 Thrusters 155/105
Conditioning
It says 30. Do 31.
Dirty 30 (Time)
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders
CrossFit Toledo – CrossFit
Technique Work
CJ Barbell warmup
Build up to working weight
WOD
Metcon (3 Rounds for time)
3 rounds on the 12:00
RX
2 Mi Bike
100 DUs
5 C&J 135/95
RX+
1k Row
Stop sign run
5 CJ 185/125
CrossFit Toledo – CrossFit
Strength
A: Bench Press (Daily 3RM)
B: Bench Press (3×5 across at 90% of A)
Skill work
Metcon (AMRAP – Rounds)
EMOM x 20
5 rounds
Min1: 5 strict pullups, 5 strict dips, 5 jumping air squats
Min2: 40 DUs or 40 sec practice
Min3: 8 HR Pushups & 10 box jumps 24/20
Min4: 12 Alt DB Hang C&J 50/35
Score rounds when the work is fully completed within the minute
Max = 20
CrossFit Toledo – CrossFit
Strength
A: Overhead Squat (Daily 3RM)
B: Front Squat (Daily 4RM)
WOD
C: Metcon (Calories)
Amrap 12
Buy in 5 rounds:
5 S20H 115/80
10 lateral bar hops
5 power cleans
10 BF Burpees
With remaining time:
Calorie bike or row
CrossFit Toledo – CrossFit
Workout Of the Week
Just vote on CFT IG story and show up…
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
CrossFit Toledo – CrossFit
Metcon (Time)
100 cal bike or row
80 CJ 96/65
60 burpees
40 pullups
20 PS
CrossFit Toledo – CrossFit
CHAD (Time)
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
CrossFit Toledo – CrossFit
WOD
A: Power Clean (Heavy single)
B: Bench Press (Heavy single)
PCBP total (Total Weight)
Power Clean (1 Rep Max)
Bench Press (1 Rep Max)
Cool Down
Metcon (Time)
12 minute easy bike/Row at a conversational pace