CrossFit Toledo – CrossFit CFT Barbell Class Snatch + Hang Snatch (2(1+2)@70% 1 RM Snatch, 2(1+2)@75, 2(1+1)@80) Squat snatch plus hang snatch from above knee Clean Pull + Clean + Jerk (2(2+2+2) @65% 1RM C&J, 2(1+2+1) @ 70, 1+1+1 @ 75 ) Back Squat (3×2 @ 75, 2×2 @ 80-85)

CrossFit Toledo – CrossFit Technique Work Weightlifting A: Power Snatch 8×2 across at 70% on the 1:30 Strength B: Back Squat (3×5 climbing from 65%) C: Back Squat (2×5 at 90% of B) Cool Down WOD (Checkmark) 10 minute conversational bike

CrossFit Toledo – CrossFit Wod 6 rounds (Time) 3 wall walks 12 KB SDHP 15 box jump over 24/20 (step down) 30 DUs MOBILITY Range of motion (Time) Spend 10 minutes productively on your personal body. Do this every day. Extra Credit 1 Minute MAX Double Unders (AMRAP – Reps) To begin within 2 minutes…

CrossFit Toledo – CrossFit A: Deadlift (3×5 climbing ) B: Deadlift (2×5 at 90% of A) Conditioning CFT Barbell Class Snatch + Hang Snatch (2(1+2)@70 of 1RM snatch 2(1+2)@75 2(1+1)@80) Squat snatch plus hang snatch from above knee Clean Pull + Clean + Jerk 2(2+2+2)@65% 1RM C&J 2(1+2+1)@70 1+1+1@75 Back Squat (3×2@75 2×2@80-85) AMRAP 12…

CrossFit Toledo – CrossFit Strength Push Press (5×4 climbing ) Conditioning Staggered start on the 5:00 for larger classes WOD (Time) 1.5/1.2 mile bike then 4 rounds 20 wall balls 20/14 20 box jumps 24/20

CrossFit Toledo – CrossFit CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 50 ft) *Add 5 burpee pull-ups after each round. CrossFit Games Open 23.2B (All Divisions/Ages) Immediately following 23.2A, athletes will have 5…

CrossFit Toledo – CrossFit Skill work

CrossFit Toledo – CrossFit Gymnastics Kip (Checkmark) 10 minutes of practice to work on a more efficient Kip swing in any exercise. pull ups/toes to bar/muscle ups/BMU/legless ropeclimbs Wod Cap 14 (Time) 1200/1000 m row. 50 0HS. 75/55 25 burpee pull-ups |25 hspu|

CrossFit Toledo – CrossFit CFT Barbell Class Drop Snatch + OHS (2(2+3) @55% of 1RM snatch 2(2+2) @60% 2(1+2) @65) Power Clean (15 min to work up to daily 1RM) Split Jerk (3×2@80 of 1RM Jerk, 2×2@85, 2×1@90)

CrossFit Toledo – CrossFit Weghtlifting Barbell Complex: C + 3 FS (5 sets, climbing) Conditioning Amrap 12 (AMRAP – Reps) Eighty double unders Forty a K B S fifty three / thirty five Forty situps 60 double unders. 30 AKBS 30 situps 40 double unders 20 AKBS 20 situps 20 double unders 10 AKBS 10…