CrossFit Toledo – CrossFit
Weightlifting
Warm up to working weight (approximately
60% – 70% of snatch, or 135/95 if you plan on doing WOD as prescribed)
You will be using the SAME WEIGHT for all 10 minutes
EMOM X 10
1-5: Snatch Balance (5×2 OTM)
6-10: Power Snatch + Overhead Squat+ Hang Squat Snatch (One complex OTM)
Conditioning
Score just your OHS each round
Hot Sauce (4 Rounds for reps)
AMRAP 3
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
rest 3 minutes
AMRAP 3
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
rest 3 minutes
AMRAP 3
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)
rest 3 minutes
AMRAP 3
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)
