CrossFit Toledo – CrossFit Strength/Skill Back Squat-Do 2 warm up sets of 5 then choose a weight to use for 3 more sets Handstands – practice HS holds, walking, or a progression between sets Back Squat (5-5- 3×5) Workout Of the Week Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95#…

CrossFit Toledo – CrossFit Technique Work Jerk technique and barbell warmup Weightlifting 12 minutes on the clock to work up in weight in the following complex: 3 push press + jerk Barbell complex: 3 PP + jerk (12 minutes) WOD Metcon (Time) 27-21-15-9 reps for time: HR Push-ups Sit ups Donkey kicks EMOM PC +…

CrossFit Toledo – CrossFit WOD Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders

CrossFit Toledo – CrossFit Metcon (Time) For time:

CrossFit Toledo – CrossFit Metcon (AMRAP – Reps) You and your partner will rotate through all four stations Five minutes of work at each station, with two minutes rest/transition Do the buyin together, then one athlete works at a time. A 250m partner sandbag run, then 10 sandbag lunges, 10 sandbag back squats B 150m…

CrossFit Toledo – CrossFit Weightlifting 20 minutes on the clock 5×2 snatch on the 2:00 (increasing) 5×2 C&J on the 2:00 Snatch (Heavy double) Clean and Jerk (Heavy double) WOD Metcon (AMRAP – Rounds and Reps) Amrap 11 5 HSPU 5 burpees 5 Ring Dips 15 Pullups

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CrossFit Toledo – CrossFit Skill/Strength 15 min EMOM Min 1- 5 rep squat Min 2- rope climb 1-2 reps Min 3- rest/ weight changes Back Squat (5 reps) 5RM then 2 sets at 90% of 5RM WOD Metcon (Time) For Time: 21-15-9 Box Jump 24″/20″ AKBS 53lb/35lb DU Cal Row

CrossFit Toledo – CrossFit Strength/Skill Choose one movement and do 2 sets at 90% of 5RM Sumo Deadlift (5 RM) Push Press (5RM) WOD CrossFit Games Open 11.3 (AMRAP – Rounds and Reps) 5-Minute AMRAP of: Squat Clean, 165# / 110# Jerk, 165# / 110#

CrossFit Toledo – CrossFit Strength/Skill Benchpress-work up to 5RM, then 2×5 at 90% Practice double unders between sets Bench Press (5RM) Metcon (AMRAP – Reps) AMRAP 10 8 OH Lunge 95/65 6 FS 95/65 4 C&J 96/65 200m run20 reps per round, I.e. Run = 2 reps Extra Credit 150m sled pull 135/90 while carrying…

CrossFit Toledo – CrossFit WOD Metcon (AMRAP – Rounds and Reps) 24 Min AMRAP 30 Sit-ups (Rx), GHD sit-ups or T2B (Rx+) 20 Hand Release Push Ups 10 Tire Flips 4 Rope Assents 200m RunWith a Team two split the reps between partners. Both partners will flip the tire and run 200m together.

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