CrossFit Toledo – CrossFit MOBILITY Spend some time in the bottom of a squat. Accumulate 10 minutes throughout the day. Skill/Strength Practicing the mechanics is the key to consistency. Open gym is a great time to practice skills or to learn a new one. Coaches are ready to help. Metcon (AMRAP – Reps) Maybe collectively…

CrossFit Toledo – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 25 15 Reverse WallBalls 14/10 15 Synchronized Deadlifts 185/125 15 Burpee box Jump Over 24/20 150mx2 Med ball sprint relay 14/10 Extra Credit Push Jerk (6×3)

CrossFit Toledo – CrossFit Skill/Strength Alternating EMOM for 10 minutes Min 1: Snatch Complex Min 2: 8-12 V ups or sit ups Barbell complex: Pull + snatch + OHS (5 Complexes, same weight) Pull + Snatch + OH Squat Same weight on all sets WOD Metcon (Time) 10-9-8-7-6-5-4-3-2-1 20 DU after each round HSPU KB…

CrossFit Toledo – CrossFit Strength/Skill Warm up first. Use the same weight for all 6 sets (80%-85%) Bench Press (6×3 Across on the 3:00) WOD Metcon (Time) 800m Run 40 kettle bell snatches 53/35 400m Run 20 kettle bell shoulder to overhead 53/35 200m 10 MUscle Ups (bar or ring) __________________________________________ TIME CAP: 15 minutes….

CrossFit Toledo – CrossFit Metcon We WOD first today. The strength/skill EMOM will begin at 30 past. Yes, you may power clean. Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Skill/Strength Work up in weight over the 15 minutes. You will lift five times (5×3)) increasing. EMOM 15 Minute 1: 25 DUs or 15…

CrossFit Toledo – CrossFit Strength/Skill 10 minutes to work up in weight to a heavy triple Strict Press (3RM) WOD At the call of 3-2-1 GO begin the couplet of deadlifts and C2B pull-ups. After completing the workout, rest. At minute 10 begin the 8 minute AMRAP. Metcon (Time) 5-4-3-2-1 Deadlift 275/185 10-8-6-4-2 C2B Metcon…

CrossFit Toledo – CrossFit One class only at 10 AM WOD Partner up or fly solo. If you are working with a partner, run together and split the indoor reps. Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run

CrossFit Toledo – CrossFit Group Warm-up & Mobility Ab Mat | KB | Med Ball Circle WOD Bonus! Two WODs are on the board. Coach will assign partners (you may express a preference for a $1 donation. Coach will most likely switch partners/teams for WOD 2. A: Metcon (AMRAP – Rounds and Reps) AMRAP 8…

CrossFit Toledo – CrossFit Group Warm-up & Mobility WOD WOD first today – staggered start on the 5:00 for larger classes. Metcon (Time) For time: 1000m row 80 AKBS 60 Sit ups 40 Box Jumps/Step ups 24/20 TIME CAP: 15 Minutes Weightlifting Work up to a relatively heavy touch and go triple Clean (3RM)

CrossFit Toledo – CrossFit Strength/Skill A – Good Mornings: 2 warm up sets of 5 then 3×5 at the same weight B – Between sets, accumulate a total of 50 strict Pullups in as many sets as needed. Band or add load as needed. Good Mornings (5-5-3×5) WOD Metcon (AMRAP – Rounds and Reps) AMRAP…

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