CrossFit Toledo – CrossFit Weightlifting Push Jerk (EMOMx10, doubles, climbing ) Conditioning WOD (AMRAP – Reps) AMRAP 20 1 unbroken set of T2B/T2R 400m run score T2B/T2R

CrossFit Toledo – CrossFit Weightlifting 10 rounds (Weight) Climb in weight as comfortable after each full snatch 2 power snatches, rest until :30 1 snatch, rest until 1:00 Conditioning WOD (Time) 100 m run 10 OHS 95/65 200 m run 20 alt DB snatch 50/35 400 m run 40 OHS stop sign run 60 alt…

CrossFit Toledo – CrossFit Strength Select a weight up to 80% You will use the same weight across all 8 sets Bench Press (8×4 across on the 1:30) Conditioning AMRAP 11 (AMRAP – Reps) 10/8/6 calorie sprint to begin each round 2-4-6-8… KB snatch (L) Box Jumps 24/20 KB snatch (R) Score : all reps…

CrossFit Toledo – CrossFit Conditioning WOD (4 Rounds for reps) Amrap 4, rest 4 between rounds 21 dl 15 HSPU or bfb 9 pc double unders with remaining time Round one: 95/65 Round two:115/80 Rround three:135/95 Round four:155/105 🔥 score double unders Extra Credit Rest 2 minutes after final round Amrap 2 (AMRAP – Reps)…

CrossFit Toledo – CrossFit Strength 8 sets on the 1:30 Perform both lifts and rest remaining of the interval Front Squat (2 reps at up to 73%) Back Squat (4 reps at same weight ) Conditioning WOD (Time) Time cap 20 mins to begin final 800m: 400 m run 3 rounds: |30 pistols| or 60…

CrossFit Toledo – CrossFit Partner WOD WOD (Time) 400 m partner run to begin each round 40-30-20-10 Deadlift 155/105 Alternating pushups 100-75-50-25 Synchro single unders During alternating push-ups, non working partner holds a plank

CrossFit Toledo – CrossFit Weightlifting Clean and Jerk (12 minutes to build) Conditioning WOD (Time) 150 m run to begin each round of… 21-15-9 Wallballs 20/14 Burpee pull-ups.

CrossFit Toledo – CrossFit WOD (6 Rounds for time) Each round will begin on the 5:00. Score working time each round. Round 1: 400 m run or 32/24 bike 21 T2B or T2R Round 2: Stop sign run or 1 mile bike Round 3: 21-9 DDB PC 50s/35s HSPU Round 4: 9-21 DDB floor press…

CrossFit Toledo – CrossFit Weightlifting Choose a weight up to 75%. You will use the same weight across all 7 lifts. This is weightlifting, so ideally we are looking for a full squat Snatch (7×2 at 75% on the 1:30) Conditioning AMRAP 12 (AMRAP – Reps) 4 PS 115 |75/55 6 OH lunge 20 lateral…

CrossFit Toledo – CrossFit Strength Select a weight up to 75% Where you expect to make all seven sets Bench Press (7×5 across on the 2:00) Conditioning Workouts may be done in either order. The second workout will begin at 10:00, which will give you a full 2 minutes between workouts. WOD (Calories) WOD A:…