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

CrossFit Toledo – CrossFit Happy birthday ???????? Allie Kitty Metcon Metcon (Time) Partner up, switch every movement. Nonworking partner is free to dance, or flash jazz hands. ???????????? 34 rounds for time 10 DU (25) Five RKBS 70/53 Five box jumps 24/20

CrossFit Toledo – CrossFit Pick 2 WOD 1 ~ :20 past and WOD 2 ~ :40 past Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95# Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Isabel (Time) For Time:…

CrossFit Toledo – CrossFit Technique Work Double Unders and jump rope warm up WOD If you did strict pull-ups yesterday, you may sub ring rows or supinated grip pull-ups Metcon (AMRAP – Reps) TABATA 8 alternating intervals KB Snatch R 53/35 KB Snatch L 53/35 THEN 8 Alternating intervals of: Strict Dips Strict pullups SCORE…

CrossFit Toledo – CrossFit WOD first, partner or solo. Your choice of WOD and partner or solo option. WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20 RX: 2 wall walks 3 pull ups 5 push ups 10 walking lunges 20 sit ups 100m run RX+: 20′ HS walk (5′ sections) 3 MU (bar or…

CrossFit Toledo – CrossFit Technique Work Barbell warm-up, snatch technique, and complex overview Weightlifting A. Work up to a heavy 3`position power snatch B. Front Squat 3RM A: 3-Position Power Snatch (Work up in weight) Mid thigh, knee, floor B: Front Squat (3RM) WOD Metcon (Time) 27-21-15-9 reps for time of: Power clean 75/55 Push…

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