CrossFit Toledo – CrossFit Weightlifting Overhead Squat (5×3 climbing) WOD 21-15-9 Snatch Triplet (Time) WOD (for time) 21 power snatches 95/65 21 burpees 21 pullups 15 overhead squats 15 burpees 15 pullups 9 squat snatch 9 burpees 9 Pullups

CrossFit Toledo – CrossFit Weightlifting Hang Power Clean (6×3 climbing) Conditioning WOD (Time) 40-30-20-10   Double unders   Sit ups   KB snatch

CrossFit Toledo – CrossFit Strength Percentage based on last week’s 5 RM. If you did not bench last week, instead find a daily 5RM Bench Press (4X5 across at 93% of last weeks 5 RM) Conditioning WOD (Time) 3 rds    30/24/20 cal    24 burpees to a 45# plate    20 DDB hang clusters

CrossFit Toledo – CrossFit CFT Barbell Class Snatch (5×2 @ 65, 70, 75, 80, 80+) Clean Pull + Hang Clean ((1+2) @ 60, 70 (1+1) @ 75, 80) Clean pull to hold followed by hang squat clean Strict Press + Push Press (5 x (1+1) increasing as form allows)

CrossFit Toledo – CrossFit Workout Of the Week

CrossFit Toledo – CrossFit WOD Chipper (Time) 40 pull ups 40/32/24 cal 40 S20H 1 115/85 40/32/24 cal 40 T2B or T2R MOBILITY Take 10-12 minutes to restore or improve your body.  talk to your coach for guidance.

CrossFit Toledo – CrossFit Weightlifting Barbell Complex: C + 3 FS (Climb as comfortable ) Whether power or full, it’s three front squats AFTER standing up the clean WOD WOD (AMRAP – Reps) AMRAP 22    Max unbroken wallballs 20/14    400m run when you break Score wallballs

CrossFit Toledo – CrossFit Strength Warm up throughly Choose a sensible load Rest adequately between working sets Deadlift (3×3 across ) Conditioning WOD (Time) 1 wall walk 10 double unders 10 alt DB snatch 3 wall walks 30 DU 30 alt DB snatch 6 wall walks 60 DU 60 alt DB snatch 3 wall walks…

CrossFit Toledo – CrossFit Strength A: Bench Press (3X5 climbing) B: Bench Press (3X5 across at 90% of A) WOD WOD (Time) 4 rds 15/12 cal bike 12 DL 135/95 9 HPC 6 S2OH

CrossFit Toledo – CrossFit WOD A rare spooky solo workout! Come dressed in your favorite costume and get your workout in. CFT Barbell Class Clean and Jerk (3×2 @55, 3×2 @60, 2×2@65) Power Clean (3×2@65, 3×2@70, 2×2@75) Back Squat (3×5@ 70-80%) Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17…

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