CrossFit Toledo – CrossFit Weightlifting EMOM Snatch Complex: PS+HSS+OHS (10 Rounds for weight) Begin at minute 1 and continue for 10 rounds. Perform 1 complex every minute of: 1 Power Snatch 1 Hang Squat Snatch 1 Overhead Squat If you struggle with the squat snatch, then please do: 2 Power Snatches 2 Overhead Squats Record…
CrossFit Toledo – CrossFit Conditioning AMRAP: AMRAP 12 (AMRAP – Rounds and Reps) 4 DDB FS 8 DDB Hang C&J 48 DUs Skill work WOD (Checkmark) EMOM x 10 Gymnastics skill work
CrossFit Toledo – CrossFit Weightlifting Clean and Jerk (In the :45 x12 (9 min) at 75% across) Wod Cap 15 (Time) 27 DL 135/95 27 BJ 24/20 27 sit ups 21 HPC 21 BJ 21 sit ups 15 S2OH 15 BJ 15 sit ups 9 Thrusters 9 BJ 9 sit ups CFT Barbell Class 3…
CrossFit Toledo – CrossFit Strength Bench Press (3X4 climbing, 4X4 across) Wod WOD (AMRAP – Reps) AMRAP 4 12/10 BIKE 12 HSPU REST 2 MIN AMRAP 4 12/10 row 12 lat burpees over erg Extra Credit Rest2 min Ex.cred (Calories) 4 min cal sprint
CrossFit Toledo – CrossFit Strength Paused Front Squat (5×3 climbing up to 80%, pause first rep a FULL 3 seconds ) Conditioning WOD (Time) 1 mile run or 2K row 80 double unders 60 wallballs 20/14 40 T2B 20 DDB devils press Extra Credit Gymnastics WOD (Checkmark) EMOM x10 wall walk to 30 second handstand…
CrossFit Toledo – CrossFit CFT Barbell Class Snatch (3×2@ 70, 2×2 @ 75, 1×2 @ 80, 2×2 @ 75, 2×2 @ 80, 1×2 @ 85) Power Clean + Hang Power Clean (2(1+2) @ 65, 1(1+2) @ 70, 1(1+2)@75, 1(1+2) @ 75+) Front Squat + Jerk (3(2+1) @ 75% 1RM Jerk, 2(1+1) @ 80) Taken from…
CrossFit Toledo – CrossFit Wod AMRAP 12 (AMRAP – Reps) 36 DUs 12 Wallballs 20/ 20/14 12 pullups Extra Credit Rest 2 min
CrossFit Toledo – CrossFit Conditioning EMOM X 30 6 rounds (6 Rounds for calories) Min1: Cal bike or row min2: Rest Min3: 18 Alt DB Snatch Min4: 10 push-ups + 10 Air squats Min5: Power Snatch (Triples, climbing)
CrossFit Toledo – CrossFit Strength A: Back Squat (3×2 across at 87%) B: Back Squat (4×1 climbing from 87%) Conditioning Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
CrossFit Toledo – CrossFit Strength Push Press (3,3,3×3 across) Conditioning Your choice AMRAP 12 (AMRAP – Rounds and Reps) OptionA: 20 cal row 10 HSPU or 15 HRPU OptionB: 15 cal bike 15 Sit-ups or 10 T2B/R