CrossFit Toledo – CrossFit Weightlifting Every two minutes for 20 minutes- 1 TNG snatch complex 1 Snatch pull + 2 snatches + 1 snatch push press Snatch complex: SP + 2SS + SPP (10×1 on the 2:00) Snatch pull + 2 squat snatch + snatch push press WOD Metcon (Time) 10 RFT 12 overhead squats…

CrossFit Toledo – CrossFit Skill/Strength Front Rack Lunge (3 sets 20 reps) 10 each leg alternating Same weight all 3 sets Gymnastics Every minute on the minute for 10 minutes Metcon Metcon (Time) 2 rounds for time 25 Thrusters 135 | 95/65 25 box Jumps 30| 24/20

CrossFit Toledo – CrossFit Technique Work The Deadlift: proper set up, and execution Warm up to working weight as you will be using the SAME WEIGHT for all 6 sets Skill/Strength Alternating EMOM x12 5-8 HSPU 8 deadlifts across Deadlift (6 sets of 8) WOD Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 100…

CrossFit Toledo – CrossFit Strength/Skill Push Jerk (5RM) Metcon Metcon (Time) Repeat three times super fast! Do 20 repetitions of snatch 75 pounds for boys and 55 pounds for girls then, Shoot the wallball 30 times using a 20 pound ball to a 10′ target for boys and 14 pound ball to a 9′ target…

CrossFit Toledo – CrossFit Weightlifting Work up to a relatively heavy set of 7. No rack. Front Squat (4×7) WOD Metcon (Time) 5 RFT 150m run 15 pullups 15 S2OH 95/65 Extra Credit For completion (NFT): 200m double KB rack lunge 200m double OH KB Rest as neededcarry

CrossFit Toledo – CrossFit Metcon (Time) Partner the 100s or 55s or go solo for 55s 100 Burpees 100 calorie Row or 800m relay run 100 partner wall balls 20/14 100 dead lifts 185/135 — OR — 55 HSPU 55 cal row 55 wall balls 20/14 55 DL 225/155

CrossFit Toledo – CrossFit Technique Work Snatch warm-up and overview, then 15 minutes to establish 1RM Clean and Jerk primer Then 15 more minutes to work A: Snatch (1RM) B: Clean and Jerk (1RM) Olympic Lifting Total (Total Weight) Extra Credit 1 MILE RUN (Time) 1 Mile Run FT

CrossFit Toledo – CrossFit WOD Staggered starts on the 2:00 – try to catch the athlete in front of you Metcon (Time) 34 GHD situps 34 AKBS 53/35 34 goblet step ups 53/35 to 20″ 34 burpees 34 pullups 34 DUs Back Squat (10-10-10 light and easy)

CrossFit Toledo – CrossFit Technique Work Coach Eli’s TOP THREE efficiency tips for DUs Skill/Strength A: Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders B: Thruster (1RM) WOD WOD1: Metcon (AMRAP – Reps) Rest ONE minutes between movements 1 minute wall balls 20/14 1 minute box jumps 24/20 1 minute push press 75/55…

CrossFit Toledo – CrossFit Weightlifting Testing 1RMs this week A: Strict Press (1RM) B: Push Press (1RM) C: Strict Pull ups (Best effort) WOD Metcon (Time) 400m run 21 G2OH 95/65 400m run 15 G2OH 135/95 400m rin 9 G2OH 185 / 125

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