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CrossFit Toledo – CrossFit Skill/Strength 15 min EMOM Min 1- 5 rep squat Min 2- rope climb 1-2 reps Min 3- rest/ weight changes Back Squat (5 reps) 5RM then 2 sets at 90% of 5RM WOD Metcon (Time) For Time: 21-15-9 Box Jump 24″/20″ AKBS 53lb/35lb DU Cal Row

CrossFit Toledo – CrossFit Strength/Skill Choose one movement and do 2 sets at 90% of 5RM Sumo Deadlift (5 RM) Push Press (5RM) WOD CrossFit Games Open 11.3 (AMRAP – Rounds and Reps) 5-Minute AMRAP of: Squat Clean, 165# / 110# Jerk, 165# / 110#

CrossFit Toledo – CrossFit Strength/Skill Benchpress-work up to 5RM, then 2×5 at 90% Practice double unders between sets Bench Press (5RM) Metcon (AMRAP – Reps) AMRAP 10 8 OH Lunge 95/65 6 FS 95/65 4 C&J 96/65 200m run20 reps per round, I.e. Run = 2 reps Extra Credit 150m sled pull 135/90 while carrying…

CrossFit Toledo – CrossFit WOD Metcon (AMRAP – Rounds and Reps) 24 Min AMRAP 30 Sit-ups (Rx), GHD sit-ups or T2B (Rx+) 20 Hand Release Push Ups 10 Tire Flips 4 Rope Assents 200m RunWith a Team two split the reps between partners. Both partners will flip the tire and run 200m together.

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

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