CrossFit Toledo – CrossFit Squat Working up to a heavy single at 95%-this is NOT a one rep max. We will be testing1RMs over the next couple weeks. 5—–4—–3—–2—–1—–5 75%-80%-85%-90%-95%-75% Front Squat (95%) WOD Metcon (AMRAP – Reps) Amrap 8 5 power snatch 135 | 95/65 5 0HS 136 | 95/65 5 T2B 5 C2B

CrossFit Toledo – CrossFit MOBILITY Coach choice Skill/Strength Deadlift (3X 3 across) Good Mornings (3X 3 across) WOD Metcon (Time) 5 RFT 150M med ball run 20/14 (Row 250) 12 Wallballs 12 med ball sit upsFor med ball sit ups, touch the ball to the floor behind your head, sit up and touch the ball…

CrossFit Toledo – CrossFit Technique Work Barbell warm up, clean and jerk technique overview Barbell complex overview Weightlifting As form and technique allow, work up to a heavy complex Barbell complex (Heavy) Pull + PC + HSC + PJ + Split Jerk WOD Metcon (AMRAP – Reps) AMRAP 12 5, 7, 9,… Ascending reps with…

CrossFit Toledo – CrossFit Squat Option A: heavy triple, Heavy double Option B: VolSq w6d1 —6—–6—–4—–3—-2—–6 75%-80%-85%-90%-95%-75% Back Squat (3@90%) Back Squat (2@95%) WOD Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of…

CrossFit Toledo – CrossFit MOBILITY Weightlifting Snatch (Heavy doubles) Back Squat Skill/Strength EMOM something

CrossFit Toledo – CrossFit Metcon (AMRAP – Reps) With a partner: Amrap 8 800 m partner run 1-? Ascending wraps Tire flips Rope climbs Rest 4 minutes Amrap 4 400 m partner 1-? Ascending wraps Thrusters 95/65 Shoulder to overhead 95/65 Rest 2 minutes Amrap 4 100 m partner Ron Synchronized Burpee’s Note: for scoring…

CrossFit Toledo – CrossFit Weightlifting Barbell complex (Heavy) Pull + hang snatch + snatch balance + hang snatch WOD Metcon (Time) 4 RFT 9 hang power snatch 95/65 15 deadlifts 185/125 21 donkey kicks You may use 2 barbells

CrossFit Toledo – CrossFit Bye for now Grace ???????? Good luck this season! Skill/Strength EMOM X 15 (5 rounds) Min 1: 3 KB snatch + 7 OH lunge (right arm) Min 2: 3 KB snatch + 7 OH lunge (left arm) Min 3: 3-7 HSPUs or progression Note: work up in weight on the kettlebell….

CrossFit Toledo – CrossFit Squat Option A: work up to a heavy set of 6. Add a little. Do 4. Add a little more weight. Do 3. Option B: 6 – 6 – 6 – 4 – 3 – 6 70% 75% 80% 85% 90% 75% Back Squat Back Squat (6 at 80%) Back Squat…

CrossFit Toledo – CrossFit Technique Work 10 minutes to warm up to working weight for both lifts. You will be using the same weight for all 5 sets. Set up 2 barbells. Partner up. Weightlifting EMOM x 15 5 Rounds of : Min 1: 4 Bench press (~ 80%) Min 2: 4 Deadlifts (~80%) Min…