CrossFit Toledo – CrossFit Strength/Skill You may work the sets of box jumps between sets presses Rebound (Distance) Please practice rebounding box jumps. 6X5, increasing height. Begin with a 4 inch plate if this is your first time practicing the rebound Shoulder Press (Daily 5RM) Conditioning

CrossFit Toledo – CrossFit Skill work Turkish Get Up (Climb as comfortable, begin with non-dominant hand) Conditioning

CrossFit Toledo – CrossFit Gymnastics EMOMx10 select a progression/rep range appropriate for your skill level Muscle-ups (Ring pull-ups /dips Ring kip swings Banded MU transition Kipping MU Strict MU Struct weighted MU) Conditioning 3 RFT (Time) 1000/800m row 18 lateral Burpees over erg 36 sit ups time cap 27

CrossFit Toledo – CrossFit Weightlifting Please pause a FULL second in the bottom of the squat 2@65% 2@70% 2@75% 1@80% 1@83% Snatch (1@85%) Conditioning 5 RFT (Time) 7 OHS 105/70 14 lat bar hops 200m run or 49 DU time cap 15

CrossFit Toledo – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

CrossFit Toledo – CrossFit WOD (Time) #justshowup

CrossFit Toledo – CrossFit Partner WOD WOD (Time) Buy in: 10×20 DU relay 10×10 sit up relay Directly into: Stop sign partner run 60 DL 225 | 155/105 400m run 40 synchro walking lunges 200m run 20 clean and jerks CFT Barbell Class Drop Snatch (5×3 climbing in weight starting with an empty BB) Snatch…

CrossFit Toledo – CrossFit Weightlifting Pick a jerk. Select a weight up to 75% A: Push Jerk (16×1 on the 0:30) B: Split Jerk (16×1 on the 0:30) Conditioning AMRAP 12 (AMRAP – Reps) 9 calories 2 rope climbs 9 DDB step overs 20 inch 10 HSPU or 10 DDB PP |5 ring MU|

CrossFit Toledo – CrossFit Weghtlifting Snatch complex: SPP+SB+OHS (Six complexes, climbing, rest as needed) Conditioning WOD (Time) 60 Alt. DB Snatch 50/35 50 Cal row. 40 deadlifts 135/95 30 Cal bike 20 thrusters 100 double unders or latbar hops

CrossFit Toledo – CrossFit Strength Select a weight UP TO 80% to use for ALL 5 SETS Bench Press (5×5 across on the 2:00) Bodybuilding WOD (Checkmark) 3 rds 0:30 KB Hang CJ (R) rest 30 sec 0:30 with the other hand rest 30 sec 0:30 L-sit or tuck hold rest 30 0:30 push ups…

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