CrossFit Toledo – CrossFit

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Weightlifting

Warm up to working weight (approximately

60% – 70% of snatch, or 135/95 if you plan on doing WOD as prescribed)

You will be using the SAME WEIGHT for all 10 minutes

EMOM X 10

1-5: Snatch Balance (5×2 OTM)

6-10: Power Snatch + Overhead Squat+ Hang Squat Snatch (One complex OTM)

Conditioning

Score just your OHS each round

Hot Sauce (4 Rounds for reps)

AMRAP 3

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (135/95)

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