CrossFit Toledo – CrossFit

Weightlifting

EMOM Snatch Complex: PS+HSS+OHS (10 Rounds for weight)

Begin at minute 1 and continue for 10 rounds. Perform 1 complex every minute of:

1 Power Snatch

1 Hang Squat Snatch

1 Overhead Squat

If you struggle with the squat snatch, then please do:

2 Power Snatches

2 Overhead Squats

Record weight for each round.

Wod

WOD (AMRAP – Reps)

AMRAP 11

3-6-9-12… Ascending

Thrusters, 95/65.

Pull up


Extra Credit

WOD (Checkmark)

EMOM x 5

3 chin up negatives (3-5 second descent)

5 rounds:

:20 hanging shrugs

10 bandedPVC lat pull downs

CrossFit Toledo – CrossFit

Conditioning

AMRAP: AMRAP 12 (AMRAP – Rounds and Reps)

4 DDB FS

8 DDB Hang C&J

48 DUs

Skill work

WOD (Checkmark)

EMOM x 10

Gymnastics skill work

CrossFit Toledo – CrossFit

Weightlifting

Clean and Jerk (In the :45 x12 (9 min) at 75% across)

Wod

Cap 15 (Time)

27 DL 135/95

27 BJ 24/20

27 sit ups

21 HPC

21 BJ

21 sit ups

15 S2OH

15 BJ

15 sit ups

9 Thrusters

9 BJ

9 sit ups

CFT Barbell Class

3 Position Clean (3×1@70, 3×1@85, 2×1@80, 1@80(+))

Dip clean, hang clean, clean from the floor
Reverse order – from the floor, hang squat, dip clean.

Behind The Neck Jerk (A: 5×2 climbing
B: 2×2@ 85% of A)

Overhead Squat (3×3@75-80% 1RM snatch)

CrossFit Toledo – CrossFit


Strength

Bench Press (3X4 climbing, 4X4 across)

Wod

WOD (AMRAP – Reps)

AMRAP 4

12/10 BIKE

12 HSPU

REST 2 MIN

AMRAP 4

12/10 row

12 lat burpees over erg

Extra Credit

Rest2 min

Ex.cred (Calories)

4 min cal sprint

CrossFit Toledo – CrossFit

Strength

Paused Front Squat (5×3 climbing up to 80%, pause first rep a FULL 3 seconds )

Conditioning

WOD (Time)

1 mile run or 2K row

80 double unders

60 wallballs 20/14

40 T2B

20 DDB devils press

Extra Credit

Gymnastics

WOD (Checkmark)

EMOM x10

wall walk to 30 second handstand hold

Advanced athletes: add some shoulder taps

CrossFit Toledo – CrossFit

CFT Barbell Class

Snatch (3×2@ 70, 2×2 @ 75, 1×2 @ 80, 2×2 @ 75, 2×2 @ 80, 1×2 @ 85)

Power Clean + Hang Power Clean (2(1+2) @ 65, 1(1+2) @ 70, 1(1+2)@75, 1(1+2) @ 75+)

Front Squat + Jerk (3(2+1) @ 75% 1RM Jerk, 2(1+1) @ 80)

Taken from the rack complete a front squat plus a jerk.

CrossFit Toledo – CrossFit


Wod

AMRAP 12 (AMRAP – Reps)

36 DUs

12 Wallballs 20/ 20/14

12 pullups

Extra Credit

Rest 2 min

CrossFit Toledo – CrossFit


Conditioning

EMOM X 30

6 rounds (6 Rounds for calories)

Min1: Cal bike or row

min2: Rest

Min3: 18 Alt DB Snatch

Min4: 10 push-ups + 10 Air squats

Min5: Power Snatch (Triples, climbing)

CrossFit Toledo – CrossFit

Strength

A: Back Squat (3×2 across at 87%)

B: Back Squat (4×1 climbing from 87%)

Conditioning

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

CrossFit Toledo – CrossFit


Strength

Push Press (3,3,3×3 across)

Conditioning

Your choice

AMRAP 12 (AMRAP – Rounds and Reps)

OptionA:

20 cal row

10 HSPU or 15 HRPU

OptionB:

15 cal bike

15 Sit-ups or 10 T2B/R

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