CrossFit Toledo – CrossFit
Strength
A: Deadlift (4×5 climbing )
B: Deadlift (AMRAP at 85% of A)
Conditioning
WOD (Time)
15-12-9-6-3
PC (45% of A)
BFB
CrossFit Toledo – CrossFit
CFT Barbell Class
Power Snatch + Hang Power Snatch + Snatch Balance (2(2+2+2) @ 65%
2(2+1+2) @ 70%
3(1+1+1) @ 75%)
Clean and Jerk (3×3 @ 60%
2×2 @ 65%
1×1 @ 70%
3×3 @ 65%
2×2 @ 70%
1×1 @ 75%
2×1 @ 70%
1×1 @ 75%
1×1 @ 80%)
Partner WOD
Order of cardio may be flip flopped
Row (Calories)
AMRAP 9
Row for calories
switch as needed
rest 1 minute
Couplet (AMRAP – Reps)
AMRAP 9
20 synchro alt DB devils press
20 partner rev. lunge wallballs
rest 1 minute
Bike (Calories)
AMRAP 9
bike for calories
switch as needed
CrossFit Toledo – CrossFit
Weightlifting
Shoulder Press (5X3 climbing)
Split Jerk (7×1 climbing)
WOD
8 rds (Time)
8 Wallballs 20/14
8 Vups or situps
8 HSPU or 8 push press 75/55
CrossFit Toledo – CrossFit
Strength
Good Mornings (12-10-8)
WOD
WOD (Time)
50/40/30 calorie buy in
then 4 rounds:
12 pull-ups
12 OHS 95/65
12/10/8 calories
CrossFit Toledo – CrossFit
Technique Work
Build to a technically sound weightlifter double somewhere north of your intended workout weight.
Power Clean (Doubles, climbing)
WOD
Time cap 10 (Time)
5-5-5-5-5
BBJO 30 | 24/20
1-2-3-4-5
C & J 225 | 155/105
CFT Barbell Class
Snatch (4×2@70, 2×2@75, 3×1@80+)
Power Clean and Jerk (2(2+1)@75, 2(2+1)@70, 2(2+1)@75)
Power Clean + Split Jerk
2 sec pause in
Front Squat (5×3, climbing. Record top set. )
CrossFit Toledo – CrossFit
Conditioning
AMRAP 14 (AMRAP – Reps)
2-4-6-8-10… Ascending
T2B or T2R
4-4-4-4-4…
KB Snatch (R)
KB OH lunge
KB Snatch (L)
KB OH Lunge
AKBS
Goblet Squats
Score T2B/R only
Strength
Bench Press (5, 5, 3X5 across)
CrossFit Toledo – CrossFit
Strength
10 sets total
please perform each set on the 2:00
A: Back Squat (5×2 climbing from 60%)
B: Back Squat (5×2 across at 85% of A)
Conditioning
Please choose any of the three options,and you may either treat it as active recovery and just move for 8-12 minutes, or if you are feeling good, go ahead and push the pace
C: 1-Mile Run (Time)
Max Effort 1-Mile Run
D: 2k Row (Time)
Max Effort 2k Row
E: 3 Mile Bike (Time)
Max effort 3 mile bike
CrossFit Toledo – CrossFit
CFT Barbell Class
Power Snatch (2×3 @ 70, 2×2 @ 75, 2×1 @ 80)
2 second pause 1” off ground on each rep
Clean Pull + Hang Clean (2(1+2) @ 65% of 1RM Clean
2(1+2) @ 70
2(1+1) @ 75+)
Clean pull to hold followed by hang squat clean
Push Jerk (5×2, climbing. Record top set only)
CrossFit Toledo – CrossFit
Strength
Overhead Lunge (4×6 climbing)
Conditioning
6 RFT (Time)
3 PS 95/65
7 ohs
10 hand release push-ups, or |5 chest to wall hspu|
30 double unders or 30 singles + 3 lateral Burpee’s
CrossFit Toledo – CrossFit
Weightlifting
Hang Squat Clean (EMOMx9, doubles at 78%)
Wod
AMRAP 13 (Calories)
Buy in 4 rounds:
22 wall balls 20/14
22 BJO 24/20
3/2 rope climbs or ring MU
calories with remaining time