CrossFit Toledo – CrossFit Strength A: Bench Press (Daily 2RM) B: Bench Press (AMRAP at 75% of A) Conditioning WOD (Time) 3 RFT    400m run    21 AKBS 53/35    12 burpees

CrossFit Toledo – CrossFit Weightlifting 10×2 @ 65% across on the 0:30 A: Clean (EMOM x 5 climbing) WOD WOD (AMRAP – Rounds and Reps) Amrap 14 150 m run 7BS (70% of A) 1 rope climb 7 devils press 50s/35s

CrossFit Toledo – CrossFit Weightlifting Barbell complex: PC+PJ+J (EMOM x 10 climbing as comfortable) Focus on form overl load.. WOD Time cap 15 (Time) 15-12-9-12-15    Thrusters 75/55

CrossFit Toledo – CrossFit Barbell Class Partner WOD WOD (Time) Buy in 1600m partner run or 2k relay row into 4 rds    40 partner wallballs    30 synchro donkey kicks    20 T2b, T2R or GHD    10 ps 115/80

CrossFit Toledo – CrossFit Weightlifting Barbell complex: PC+PJ+J (Climb as form allows) WOD WOD (Time)  50 DU    50 walking lunges 40 DU    40 box jumps 24/20 30 DU    30 Alt DB snatch 50/35 20 DU    20 alt single DB devils press 10 DU    10 BMU or burpee pull-ups

CrossFit Toledo – CrossFit Strength Push Press (6×3 climbing) Conditioning (2 Rounds for reps) AMRAP 6 3 wall walks 7 HPC 95/65 10 cal bike     Rest 3 minutes AMRAP 6 5 HSPU 5 PC 135/95 10 cal row

CrossFit Toledo – CrossFit CFT Barbell Class Snatch Pull + Floating Snatch (3x(1+1)@70, 3x(1+1)@75) Power Clean (2×2@65. 2×2@70, 1×2@75) Tall Jerks (5×1) VERY light weight Partner WOD WOD (AMRAP – Rounds and Reps) AMRAP 23 10 alt bear complex 95/65 20 synchro sit ups 30 single DB 20 inch step ups 40 DUs 150m partner…

CrossFit Toledo – CrossFit Strength Push Press (5×5 climbing ) WOD WOD (AMRAP – Reps) 4 rounds 1 minute wallballs 20/14 1 minute alt DB hang CJ 50/35 1 minute calorie Rest 1 minute

CrossFit Toledo – CrossFit WOD WOD (Time) 24 BBJ 24/20 2400 m run 24BBJ Extra Credit 24 GHD hip extensions 24 Sit ups

CrossFit Toledo – CrossFit Weightlifting A: Squat Clean (8×2 @ 70% across on the 0:30) B: Squat Clean (5×1 climbing OTM) WOD Metcon (Time) 7 RFT 9 thrusters 75/55 7 T2B or T2R

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