CrossFit Toledo – CrossFit Open gym 1:30-3:00 Warm-up Open gym, there is no group warm up. Warm up on your own, but be thorough. Weightlifting CLUSTER (3RM) Squat Clean + Thruster WOD Metcon (AMRAP – Reps) AMRAP 12 21 OHS 95/65 15 snatches 115/75 12 front squats 145/95 9 cleans 165/115 20 deadlifts 255/185 Toes…

CrossFit Toledo – CrossFit Reminder: no class tomorrow, Saturday, October 22. Join us at Witmer high school/glass city for the T town throwdown. Technique Work 10 minutes: Jurch tech nique barbell and footwork. EMOM: 3 Split Jerks Increasing Split Jerk (3RM) WOD Metcon (AMRAP – Rounds and Reps) 15 minutes AMRAP 6 Deadlift 225/155 9…

CrossFit Toledo – CrossFit Skill/Strength Snatch balance-Work up to a technically sound, challenging set of 4 Double under practice between sets Snatch Balance (4RM) Metcon #100/ #65 CrossFit Games Open 12.5 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 100/65 Thruster, 3 reps 3 Chest to bar Pull-ups 100/65 pound Thruster, 6…

CrossFit Toledo – CrossFit Skill/Strength Front squat Option A: find a 4RM Option B: strength focus: 5 at 60%, 5 at 65%, 5 at 70%, 5 at 75%, 4 at 80%, 4 at 85% Front Squat (4×5, 2x4w) Technique Work Rowing technique and sprint starts WOD Metcon (Time) 5 RFT: Time Camp = 15:00 250m…

CrossFit Toledo – CrossFit Strength/Skill Strict press, 5X4 increasing weight Dead lift, 5X4 increasing weight A: Strict Press (4RM) B: Deadlift (4RM) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 8 4 G2OH 185 | 135/95 8 C2B pullups 16 DUs

CrossFit Toledo – CrossFit Strength/Skill Back Squat: Option A: work up to a heavy set of 4. Option B: Strength Focus- 10 at 60%, 8 at 65%, 6 at 70%, 6 at 75%, 6 at 80%, 4 at 85% W4D1 1X6: Back Squat (80%) 1×4: Back Squat WOD In Lieu of WODding, You may keep…

CrossFit Toledo – CrossFit Open gym, you may work on anything. Barbell complex (EMOM x 12) Pull + hang snatch + snatch balance + hang snatch

CrossFit Toledo – CrossFit Extra Credit back squat: sets of 6 at 55%, 60%, 65%, 70%, And 75% Back Squat (5×6) WOD Partner or solo- if partnering, run together otherwise one athlete working at the time. TIME CAP 40:00 Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile…

CrossFit Toledo – CrossFit Group Warm-up & Mobility After the warm-up, we will hit the WOD first today then lift afterwards. Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Weightlifting Find a heavy complex of: PC + 2 PP + Jerk Metcon (Weight) PC + 2 PP +…

CrossFit Toledo – CrossFit Strength/Skill A FS sets of 5 at 60%, 65%, 70%, 75%, 80% B 5 Box Jumps between sets (increasing height) A: Front Squat (5×5) B: Box Jumps Workout Of the Week CrossFit Games Open 11.4 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120# /…