CrossFit Toledo – CrossFit Conditioning WOD (4 Rounds for time) 27/21/15 calories 15 |hspu| hand release pushups 27 DL 135/95 rest until 5:00 27/21/15 calories 15 |hspu| HRPU 21 DL 185/125 rest until 10:00 27/21/15 cal 15 |hspu| HRPU 15 DL 225/155 rest until 15:00 27/21/15 cal 15|hspu| HRPU 9 DL 275/185 Extra Credit WOD…

CrossFit Toledo – CrossFit Strength A: Push Press (3×3 climbing ) B: Push Press (3×3 at 90% of A) Conditioning 10 RFT (Time) 21 DU 9 sit ups 5 HPC 100/70 3 S2OH

CrossFit Toledo – CrossFit Strength A: Back Squat (4×3 climbing) B: Back Squat (4×3 across @ 90% of A) Wod Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

CrossFit Toledo – CrossFit CFT Barbell Class Power Clean and Jerk (10 min EMOM, climbing as form allows. ) Power Clean + Split Jerk Snatch Pull + dip snatch + snatch (3(2+2+2) @ 65% 2(2+1+1) @ 70% 1+1+1 @ 70%+) Tall Clean + Tall Jerk (No Measure) 10(1+1) with an EMPTY BARBELL Focus on pulling…

CrossFit Toledo – CrossFit Weightlifting Hang Power Snatch (EMOM X 12 At 75% across) Wod AMRAP 8 (AMRAP – Reps) 3-6-9-12… Ascending OHS 95/65 30-30-30-30… DUs or lat bar hops Extra Credit Toes (AMRAP – Reps) Rest 2 minutes, until 10:00 1 min T2B or T2R

CrossFit Toledo – CrossFit Conditioning Time cap 18 (Time) 30/24/20 cals 30 thrusters |115| 75/55 30/24/20 cals 30 |C2B| pullups 30/24/20 cals 30 S2OH 30/24/20 cals For Rx+, please use the heavier weight AND do C2B Gymnastics WOD (Checkmark) 10 minutes of skills practice

CrossFit Toledo – CrossFit Strength EMOM x10 1-5: Power Clean (Triples, climbing) Rack it after set 5 6-10: Push Press (Triples, climbing) Conditioning For time: (Time) 9 clean & jerks 95/65 9 bar facing Burpees 15 CJ 115/85 15 BFB 21 CJ 135/95 21 BFB Athlete responsible for own weight changes CFT Barbell Class We…

CrossFit Toledo – CrossFit Strength A: Back Squat (3X5 climbing) B: Back Squat (3X5 across at 90% of A) Conditioning 5 rds (AMRAP – Rounds) 5 rounds on the 4:00 36/30/24 cal or 400 m run 10. Lunges 8, Burpees to a target

CrossFit Toledo – CrossFit CrossFit Games Open 23.3 RX (Ages 16-54) (Time) Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to the…

CrossFit Toledo – CrossFit Conditioning