CrossFit Toledo – CrossFit Always Remembered (Time) 2977 m row or run or 4 mile bike 110 Double DB Burpee box step ups Athlete chooses their DB weight and box height

CrossFit Toledo – CrossFit Barbell Class Snatch (3 reps at 70, 75, & 80%) Front Squat (1×3 @ 70 & 75, 2×3@80%) 3 rounds for quality (No Measure) 8-10 single leg RDLs 20 banded tricep extensions 25 Russian twists with plate/KB/DB

CrossFit Toledo – CrossFit Weightlifting Clean and Jerk (EMOM singles at 75-80% across) WOD Metcon (Time) Time cap 20 2400 m run 24 BFB 24 s2OH 115/80

CrossFit Toledo – CrossFit Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run

CrossFit Toledo – CrossFit Barbell Class 1 Dip Power Clean + 2 Power Cleans (Weight) 2 power cleans come from the floor; OK to reset inbetween. 2 sets @ 65% of 1RM Power Clean, 2 sets @ 70% of 1RM Power Clean, 1 set @ 75% of 1 RM Power Clean. Snatch Pull (2×3 @ 80%, 2×3 @…

CrossFit Toledo – CrossFit Weightlifting A: 3-position snatch (10 minutes to build ) Floor, below knee, above knee WOD Metcon (Time) 5 RFT, time cap 15 5 snatch high pull (75% of A) 6 BJ 24/20 5 PS 6 Box jump over 5 OHS 6 BB box step ups

CrossFit Toledo – CrossFit Reminder: class will be at Earnest brew Works! Partner WOD Metcon (Time) Staggered start every 2 minutes… buy in 20 synchronized deadlifts 20/16 synchronized calories 50-40-30-20-10 Partner Wallballs 2 lap keg relay after each round Cash out: 800 m partner run Extra Credit Metcon (Time) 300/250 m row 20 Burpee‘s over…

CrossFit Toledo – CrossFit Weightlifting Barbell complex: PJ + J (Build as comfortable ) Push jerk + split jerk from the rack WOD Metcon (AMRAP – Rounds and Reps) Amrap 15: 3 wall walks 6 hang power cleans 135 | 95/65 9 HSPU 12 DL 150 m run (one way traffic) – 15 reps

CrossFit Toledo – CrossFit Strength A: Bench Press (EMOM x7, 3 reps at ~70% across ) B: Back Squat (20 reps at 64% + (20-40)) A few pounds more than last week Conditioning Metcon (Time) 14 minute conversational bike or row At the 2,4,6,8,10:00 5 strict pull-ups

CrossFit Toledo – CrossFit Technique Work A: Muscle Clean (T&G triples climbing as comfortable ) B: Power Clean (T&G doubles climbing) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 10 PC 75% of B 20 box dips 30 DU 400m run (40 reps)

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