CrossFit Toledo – CrossFit
Technique Work
Snatch complex: SP + 2SS + SPP (8 minutes to build as form allows)
Snatch pull + 2 squat snatch + snatch push press
WOD
Metcon (2 Rounds for calories)
Round 1, Amrap 8
Calorie bike or row
At the 0, 2, 4, and 6:00
9 deadlifts 155/105
9 |c2b| pull ups
Rest 2 minutes … and swap your bike for a rower or vice versa
Round 2, Amrap 8
Calorie row or bike
At the 10, 12, 14, and 16:00
7 deadlifts 225/155
7 pull ups |or 4 BmU|
Coach will assign a bike or a rower to begin the workout. You will change during the 2 minute rest. For |Rx+| you will perform chest to bar pull-ups during the first round, and bar muscle ups during the second round. As always, scale as needed.
