CrossFit Toledo – CrossFit Strength/Skill Back Squat: Option A: work up to a heavy set of 4. Option B: Strength Focus- 10 at 60%, 8 at 65%, 6 at 70%, 6 at 75%, 6 at 80%, 4 at 85% W4D1 1X6: Back Squat (80%) 1×4: Back Squat WOD In Lieu of WODding, You may keep…

CrossFit Toledo – CrossFit Open gym, you may work on anything. Barbell complex (EMOM x 12) Pull + hang snatch + snatch balance + hang snatch

CrossFit Toledo – CrossFit Extra Credit back squat: sets of 6 at 55%, 60%, 65%, 70%, And 75% Back Squat (5×6) WOD Partner or solo- if partnering, run together otherwise one athlete working at the time. TIME CAP 40:00 Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile…

CrossFit Toledo – CrossFit Group Warm-up & Mobility After the warm-up, we will hit the WOD first today then lift afterwards. Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Weightlifting Find a heavy complex of: PC + 2 PP + Jerk Metcon (Weight) PC + 2 PP +…

CrossFit Toledo – CrossFit Strength/Skill A FS sets of 5 at 60%, 65%, 70%, 75%, 80% B 5 Box Jumps between sets (increasing height) A: Front Squat (5×5) B: Box Jumps Workout Of the Week CrossFit Games Open 11.4 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120# /…

CrossFit Toledo – CrossFit Gymnastics EMOM x 15 Choose 1, 2, or 3 movements/skills and pick a challenging rep scheme. HSPU | T2B | Hand walking | MU | Kip Swings | Rope climbs | DU | ring push-ups | jumping MU | roundoff back handspring double back layout with a full twist Talk to…

CrossFit Toledo – CrossFit Strength/Skill Sets of 6 at 60%, 65%, 70%, 75% and 80% Back Squat (5×6) WOD Time CAP: 16 minutes-add one second for each uncompleted repetition. Metcon (Time) 4 RFT: 500m Row 15 S2OH 115/75 15 BJ/Step up 24/20

CrossFit Toledo – CrossFit Skill/Strength Snatch Push Press (5X5 increasing) Behind the neck Romanian Deadlift (5X 5 across) WOD Metcon (AMRAP – Rounds and Reps) Amrap 9 9 front squats 95/65 9 push-ups 50 m unequal farmer carry☝???? ☝????️70/53 or 53/35 – Carry to one wall, then the other (2 reps), then return to barbell.

CrossFit Toledo – CrossFit Best time to practice skills ????????‍♂️ Sunday open gym MOBILITY Grab a band, a lacrosse ball, a PVC, take care of your muscles and joints. Gymnastics Get better at something. Learn something new. Weightlifting Let’s do an EMOM‼️ Barbell complex: Pull + snatch + OHS (EMOM x 10) Workout Of the…

CrossFit Toledo – CrossFit Metcon (AMRAP – Rounds and Reps) Partner Amrap 21 3-5-7-9… HSPU or wall walks Ring Dips KB Snatch 35/25 150m partner run after each round 〰➰〰➰〰➰〰➰〰➰〰 ⏳ODD MINUTE BONUS BUY-IN At 1:00, please do 1 synchronized Burpees At minute three, 3 Burpees At minute five, 5 Burpees… At minute 19, do…

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