CrossFit Toledo – CrossFit Technique Work Strict press warm-up and technique Clean grip deadlift set up and execution Strict Press (1RM) Clean Deadlift (1RM) No straps, no reverse or mixed grip. You may use the hook grip. WOD Metcon (Time) For time: 21 box jumps 24/20 21 S2OH 95/65 9 K2E 21 box jumps 24/20…

CrossFit Toledo – CrossFit Weightlifting Overhead Squat (1RM) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

CrossFit Toledo – CrossFit MOBILITY Sunday open gym is very casual. You may work on anything. Lift something heavy, and get out of breath.

CrossFit Toledo – CrossFit Metcon (Time) Teams of 2 or 3 12x400m relay run (500m row) Non-running partner(s) must complete: 7 FS 135/85 14 KB lunge with pass through 35/25

CrossFit Toledo – CrossFit Metcon Group Warm-up & Mobility After the group warm-up, you have the remainder of class to complete all three tasks. Metcon (Time) 10-8-6-4-2 Power snatch 95/65 20-22-24-26-28 Double unders Each round, count to 30 1000m Row (Time) Max Effort 1000m Row Back Squat (8RM)

CrossFit Toledo – CrossFit Skill/Strength Three rounds, increasing load 8 good mornings 1-2 rope climbs 8 Pendley Rows Good Mornings (3×8 increasing) Rope Climb Pendlay Row (3×8 increasing) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 8 6 lateral bar hops 4 HR Push ups 2 C&J 165/105

CrossFit Toledo – CrossFit Weightlifting Snatch Push Press (3×8 increasing) Behind the neck Front Rack Lunge (3×8 increasing) WOD Metcon (AMRAP – Reps) AMRAP 4 3 strict pull ups 7 power snatch 75/55 REST 2 MINUTES (until 6:00) AMRAP 4 3 power cleans 125/85 7 T2B

CrossFit Toledo – CrossFit Strength/Skill EMOM X 15 Min 1: 6 FS (from rack) Min 2: 8 DL Min 3: clean, rerack, add weight, rest Front Squat (5×6 increasing) Deadlift (5×8 increasing) WOD Metcon (Time) 4 Rounds For Time 20 KB snatches 53/35 10 Burpees box jump over 24″/20″ 20 KB S2OH 100m Run (RX+…

CrossFit Toledo – CrossFit Weekly Focus: Cycle Speed Concentrate on the QUALITY and EFFICIENCY of the movements. Keep it light. Weightlifting Hang Power Clean (5RM) WOD Happy birthday Tariq Metcon (AMRAP – Reps) AMRAP 10 25 Thrusters 115 | 75/55 25 lateral Burpees 25 Pull ups

CrossFit Toledo – CrossFit MOBILITY Spend some time in the bottom of a squat. Accumulate 10 minutes throughout the day. Skill/Strength Practicing the mechanics is the key to consistency. Open gym is a great time to practice skills or to learn a new one. Coaches are ready to help. Metcon (AMRAP – Reps) Maybe collectively…

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