CrossFit Toledo – CrossFit CFT Barbell Class Snatch (2×2 @ 70, 2X2 @ 75, 2X1 @ 80) Clean + Hang Clean (2(1+1)@65, 3(1+1)@75-85) Squat clean + above knee hang squat clean Overhead Squat (3×2 @80% of snatch, 2×2 @ 85% of snatch)

CrossFit Toledo – CrossFit Strength Shoulder Press (Heavy single) Split Jerk (Technically sound heavy single) Conditioning EMOM 15 (5 Rounds for calories) 5 rds min 1: cal SPRINT nin 2: 1 RD Cindy min 3: 8 DDB Bench press, 16 DUs

CrossFit Toledo – CrossFit Strength A: Back Squat (Build to a heavy single ) B: Strict Pull ups (Max unbroken) Band as needed, select band tension that guy think will allow you to get 8-20 reps Conditioning Time cap 15 (Time) 3 RFT 4×25 foot walking lunge (BW) 25 box jumps 24/20 4 bear complex…

CrossFit Toledo – CrossFit CFT Barbell Class Pull to Hold + Dip Snatch (3(1+1) @ 70% 3(1+1) @ 75%) Clean and Jerk (*Pause in the catch position of both the clean AND jerk for at least one second* 2(2+2) @ 70% 2(1+2) @ 75% 2(1+1) @ 75+) Snatch Pull (2×3 @ 95% 2×3 @ 100%…

CrossFit Toledo – CrossFit Strength Deadlift (8 minutes to find heavy single) Conditioning EMOM x 16 (AMRAP – Rounds) Score rounds fully completed Max = 16 mn 1 – 2 wall walks min 2 – 16 kb SDHP 53/35 min 3 – 16 (8l+8r) kb s2oh min 4 – 8 HPC 135/95

CrossFit Toledo – CrossFit Conditioning With a continuous running clock, workoutswill be begin at the 0,10:00,20:00, and 30:00. The first three may be done in any order, but please finish with the burpees. A: WOD (Time) 500/400m row 30 S2OH 115/85 500/400m row time cap 6 B: WOD (AMRAP – Reps) AMRAP 5 1-2-3-4-5…ascending DDB…

CrossFit Toledo – CrossFit Weightlifting Hang Snatch (5X2 climbing) Conditioning WOD (Time) 4 rds 24 hang kB snatch or DKB hang cleans 24 sit-ups cash out: stop sign run or 750/600m row CFT Barbell Class Hang Snatch + OHS (2(2+2) @ 60% 2(2+1) @ 65% 2(1+1) @ 70) AK Hang Snatch + OHS Clean +…

CrossFit Toledo – CrossFit Strength A: Bench Press (Heavy single) B: Bench Press (4X3 @ 90% of A) C: Bench Press (Amrap @ 80% of A) Conditioning Time cap 13 chipper (Time) 500 m row 40 thrusters 95/65 30 |c2b| pullups 20 HSPU 100 double unders

CrossFit Toledo – CrossFit Squat 5 sets on the 3:00 5 @ 73% 5 @ 78% Back Squat (3X5 across (80-83%)) WOD AMRAP 12 (AMRAP – Rounds and Reps) 8 DDB Devils press 25’ DDB walking lunge 8 DDB 20” step ups 25’ DDB FR lunge Extra Credit Rest 2 min Pacesetter (Time) 15 BBJO…

CrossFit Toledo – CrossFit Weightlifting Barbell complex: PC+HPC (12 minutes to build ) WOD WOD (AMRAP – Rounds and Reps) AMRAP 12 12 DL 185/125 24/20cal bike 36 double unders