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 weight for each round.
Wod
WOD (AMRAP – Reps)
AMRAP 11
3-6-9-12… Ascending
Thrusters, 95/65.
Pull up
Extra Credit
WOD (Checkmark)
EMOM x 5
3 chin up negatives (3-5 second descent)
5 rounds:
:20 hanging shrugs
10 bandedPVC lat pull downs
