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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