CrossFit Toledo – CrossFit Weightlifting Work up in weight in the following complex: 2 snatch pulls + 2 hang power snatches + 2 hang snatches Between sets, a challenging but submaximal set of strict pull-ups. Band as needed. Metcon (Weight) Snatch complex WOD Metcon (Time) 15-12-9-6-3 reps for time of: S2OH 165 | 115/75 T2B…

CrossFit Toledo – CrossFit Skill/Strength Front Squat (4×10) WOD Metcon (AMRAP – Rounds and Reps) Amrap 16 5 OHS135/95 10 DL 135/85 15 box jumps/ steps 24/20 20 lateral burpees

CrossFit Toledo – CrossFit Strict Press (5 sets of 12 reps) 10 MIn EOMOM 12 Strict Press (50-65%) Calorie Row Guys 12-15 Calories Ladies 10-12 Calories Cool Down Metcon (Time) For Time 80 Double Unders 2 Power Snatches (135/95) 60 Double Unders 4 Power Snatches 40 Double Unders 6 Power Snatches 20 Double Unders 8…

CrossFit Toledo – CrossFit Option A: partner up, run together, split the inside work. Option B: solo, do it all. Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11…

CrossFit Toledo – CrossFit Metcon (AMRAP – Reps) Partner workout Amrap 26 4 rounds: 5:00 work 2:00 rest 1 DL lockout 225/155 | Calorie row 2 HS lockout | HSPU or WallBalls 3 bar hang | T2B 4 goblet squat | AKBS *each round begins with 400m partner run

CrossFit Toledo – CrossFit Gymnastics 3 rounds Tabata warm-up Pick 4 movements. WOD () Metcon (Time) 4 rounds for time 400 M run 10 shoulder to overhead 165/115/75 15 AKBS 53/35 Weightlifting Back Squat (1RM)

CrossFit Toledo – CrossFit Group Warm-up & Mobility General warm-up, Coach choice MOVEMENT PREP: C&J Weightlifting EMOM X 12 1-4: clean pull + power clean + S2OH 5-8: clean pull + clean + S2OH 9-12: C&J Start light, work up. Clean and Jerk (EMOM X 12) Metcon Your choice: WOD: Metcon (Time) 10-1 Burpees Pull…

CrossFit Toledo – CrossFit Are you part of the family? Join our private group on Facebook. https://www.facebook.com/groups/197314170327781/ Group Warm-up & Mobility Skill/Strength Overhand Grip Deadlift (1RM) No hook grip, no reverse or Mixed grip Max Unbroken Wallballs (AMRAP – Reps) #20/ #14 WOD Metcon (AMRAP – Rounds and Reps) AMRAP 9 1 – ? (Ascending…

CrossFit Toledo – CrossFit Warm-up Short general warmup, then we will run first before squatting. Skill/Strength 1-Mile Run (Time) Max Effort 1-Mile Run Front Squat (1RM) WOD Metcon (Time) 30-20-10 Back squats 115/75 HR push ups Extra Credit ACCESSORY WORK 21-15-9, NFT GHD sit ups Standing plate twist 45/25 Good morning’s 75/55

CrossFit Toledo – CrossFit Group Warm-up & Mobility 400 M group run Then for 6 minutes: 30 seconds each of: Burpees | jump rope | air squats | REST Skill/Strength Press 1 RM Benchpress 3RM, 1 RM Box jump practice between sets, sets of five, increasing height Strict Press (1RM) Bench Press (3RM) Bench Press…

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