CrossFit Toledo – CrossFit Warm-up WOD first Warm-up: core ⭕️ hips | legs | ankles Workout Of the Week 4K run (Time) Skill/Strength Begin DL ladder ~3:00 after the run DL triple on the 1:30 Deadlift (Sets of 3) Weightlifting 100 | 125 | 150 | 175 | 200 225 | 255 | 275 |…

CrossFit Toledo – CrossFit Group Warm-up & Mobility Don’t forget about yoga at 9 AM for added benefit. Partner up in teams of 2 or 3 WOD Metcon (AMRAP – Rounds and Reps) AMRAP 24 1 – ? Ascending reps Tire Flip Ground to overhead 95/65 KB OHS 53/35 150m team KB run after each…

CrossFit Toledo – CrossFit Skill/Strength EMOM X 15 Min 1: 10 T2B Min 2: 10 KB SDHP Min 3: 3 Hang Squat Snatches Hang Snatch (3RM) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 13 5 HSPU 15 Burpees 25 DUs

CrossFit Toledo – CrossFit Partner or solo Warm-up Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Extra Credit 2 minutes L Sit 2 minutes Hollow hold 2 minutes handstand or plank hold ???????? break or rest as needed, just accumulate the…

CrossFit Toledo – CrossFit Group Warm-up & Mobility Skill/Strength Snatch grip Deadlift 5×5 Between sets, 5 strict dips. Use a band or add weight to keep it challenging. Snatch Grip Deadlift (5-5-5-5-5) WOD Metcon (Time) Buy-in: Row 800 Then 5 rounds 12 pull ups 12 AKBS 53/35 Extra Credit 5 rounds NFT 12 GHD situps…

CrossFit Toledo – CrossFit Technique Work The squat clean-warm-up and technique overview Weightlifting Clean pyramid (Time) 10 Cleans 105/75 8 cleans 135/95 6 cleans 165/115 4 cleans 195/135 2 cleans 225/155 TIME CAP: 12 minutes Metcon Metcon (AMRAP – Reps) 3 rounds 1 minute S2OH 75/55 1 minute DL 75/55 1 minute HR push ups…

CrossFit Toledo – CrossFit Skill/Strength A: Technique & Practice: Toes to Bar B: OHS – work up to a heavy set of 5 Overhead Squat (5RM) WOD You may do either workout Metcon (Time) 20-16-12-8-4 reps for time of; Wall balls 20/14 Box jumps 30 | 24/20 Run 150m after each round ✅ 20 WB,…

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CrossFit Toledo – CrossFit Metcon (Time) In teams of 2 or 3: 5 rounds: 20 pull-ups 40 push-ups 60 air squats One athlete working at a time, however you must also accumulate: 2 miles of running The runner may go while the other partner or partners are working inside

CrossFit Toledo – CrossFit Strength/Skill Front Squat (5-5-5-5-5) Strict Press (5-5-5-5-5) WOD Metcon (Time) 50 thrusters 95/65 50 pull-ups

CrossFit Toledo – CrossFit Warm-up After group warm-up, we will hit the W OD first. WOD Metcon (AMRAP – Rounds and Reps) AMRAP 16 2 MU or rope climbs 7 power cleans 155/105 14 HR push ups Run 400 or row 500 Skill/Strength Double Under Practice Split Jerk Technique EMOM X 10 Minute 1: 30…

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