CrossFit Toledo – CrossFit THERE ARE 3 workouts today. You will PICK 2. The first workout will begin at 30 past the hour, and the second at 45 past. Show up ready to work. Weightlifting Strict Press (3RM) WOD Metcon (Time) For time: 75 Burpees Grace (Time) For Time: 30 Clean and Jerks, 135# /…

CrossFit Toledo – CrossFit MOBILITY Coach choice Skill/Strength OHS 3RM Max unbroken double unders, take attempts between sets of squatting. or practice double unders between sets. Overhead Squat (3RM) Double-Unders (Max unbroken) Metcon Metcon (Time) 4 RFT 30 AKBS 70 | 53/35 20 wall balls 20/14 10 C2B | Chin over pull ups Workout Of…

CrossFit Toledo – CrossFit Group Warm-up & Mobility WOD We are hitting the WOD first today Metcon (Time) For time: 20 deadlifts 135/95 5 Burpee box jumps 24/20 15 deadlifts 185/125 10 Burpee box jumps 10 deadlifts 225/155 15 Burpee box jumps 5 deadlifts 275/185 20 Burpee box jumps Note: athletes are responsible for their…

CrossFit Toledo – CrossFit Warm-up Coach choice Weightlifting Snatch push press 3RM Hang snatch 3RM – Full snatch. If you do a power snatch, please follow each one with an overhead squat. Snatch Push Press (3RM) Behind the neck Hang Snatch (3RM) WOD Metcon (Time) 7 RFT 1 Rope Climb (10 ring rows) 20 Double…

CrossFit Toledo – CrossFit Skill/Strength 3RM (3-3-3-3-3) Max weight for 3 Reps3 second pause on the first rep Ring Dips (3 sets Max reps or max static hold) Fit them inbetween sets of squats Metcon Metcon (AMRAP – Rounds) AMRAP 12 12 Shoulder to Overhead 100m Run 12 Sumo-Deadlift High-Pull 100m RunBarbell at 115/75 WOD…

CrossFit Toledo – CrossFit Metcon Metcon (No Measure) 10 Rounds 250m row Rest 2 minutes Metcon (AMRAP – Reps) 15 Minute AMRAP 100 WB 50 T2BTeam of 2 sharing reps as needed Weightlifting Clean Complex (3+3+3) 3 Power Clean + 3 Front Squat + 3 JerksPerform one complex every minute on the minute for 10…

CrossFit Toledo – CrossFit Group Warm-up & Mobility WOD Metcon (AMRAP – Rounds and Reps) AMRaP 21 Ascending repetitions 1 Clean – power or squat, 95/65 1 Abmat situp 1 T2B – T2R / Leg raise / knee raise 2 C lean 2 A bmatsitup 2 T to something 3 C 3 A 3 T…

CrossFit Toledo – CrossFit Skill/Strength Deadlift (5RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 minutes 6 HSPU 12 Front Rack Lunges 135/95/65 36 DU Extra Credit Metcon (Time) 3 Rounds 250m Row or 200m Run 15 Ring DipsRest 3 minutes directly after metcon and begin WOD #2

CrossFit Toledo – CrossFit Group Warm-up & Mobility Weightlifting You may work from a rack to find your: Thruster 5RM T2B practice between sets Thruster (5RM) WOD Metcon (Time) 10-1 Squat cleans 135/95 Burpee box jumps and 24/20

CrossFit Gymnastics Tabata warm-up 4 rounds, alternating Handstand hold/wall walk Hollow rocks / happy banana Arch rock / Superman Kip swings Weightlifting Do SEVERAL warm-up sets. Then pick a weight. Use it for all five sets. Strict Press (5×5 across) WOD MOVEMENT PREP BB snatch technique Metcon (Time) 3 RFT 8 power snatch 115|75/55 22…

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