CrossFit Toledo – CrossFit

CrossFit Toledo – CrossFit Conditioning Metcon (Time) Buy-In: 1,200 Meter Run 2 Rounds: 19 Calorie Row or Bike 87 Double Unders 7 Rope Climbs Cash out: 1,200 Meter Run Extra Credit

CrossFit Toledo – CrossFit Technique Work How to climb a rope Skill/Strength

CrossFit Toledo – CrossFit Strength/Skill Deadlift (5×5 increasing) WOD Metcon (Calories) EMOM X 12 Min 1; 15 Deadlifts 225/155 Min 2: 20 Situps Min 3 max Cal bike Score: calories

CrossFit Toledo – CrossFit

CrossFit Toledo – CrossFit Skill/Strength 1-2 rope climbs between sets Clean and Jerk

CrossFit Toledo – CrossFit Squat Working up to a heavy single at 95%-this is NOT a one rep max. We will be testing1RMs over the next couple weeks. 5—–4—–3—–2—–1—–5 75%-80%-85%-90%-95%-75% Front Squat (95%) WOD Metcon (AMRAP – Reps) Amrap 8 5 power snatch 135 | 95/65 5 0HS 136 | 95/65 5 T2B 5 C2B

CrossFit Toledo – CrossFit MOBILITY Coach choice Skill/Strength Deadlift (3X 3 across) Good Mornings (3X 3 across) WOD Metcon (Time) 5 RFT 150M med ball run 20/14 (Row 250) 12 Wallballs 12 med ball sit upsFor med ball sit ups, touch the ball to the floor behind your head, sit up and touch the ball…

CrossFit Toledo – CrossFit Technique Work Barbell warm up, clean and jerk technique overview Barbell complex overview Weightlifting As form and technique allow, work up to a heavy complex Barbell complex (Heavy) Pull + PC + HSC + PJ + Split Jerk WOD Metcon (AMRAP – Reps) AMRAP 12 5, 7, 9,… Ascending reps with…

CrossFit Toledo – CrossFit Squat Option A: heavy triple, Heavy double Option B: VolSq w6d1 —6—–6—–4—–3—-2—–6 75%-80%-85%-90%-95%-75% Back Squat (3@90%) Back Squat (2@95%) WOD Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of…

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