CrossFit Toledo – CrossFit Class will be at 11 at Earnest Brew Works View Public Whiteboard

CrossFit Toledo – CrossFit View Public Whiteboard Strength Sumo Deadlift (Heavy 4) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 hang squat snatch 75/55 10 toes to bar 21/16 row or 17/13 bike Extra Credit 1-Mile Run (Time) Max Effort 1-Mile Run

CrossFit Toledo – CrossFit For a demonstration of the KB movements… https://youtu.be/LDkCQVJqFhI View Public Whiteboard Conditioning Metcon (4 Rounds for reps) AMRAP 3 21-15-9 Double KB Deadlift 53s/35S Double KB Hang Power Clean Box jumps 24/20 Rest 3 Minutes AMRAP 3 Cal bike or row Rest 3 minutes AMRAP 4 9-15-21 Double KB Deadlift 53s/35S…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Push Jerk (Heavy double ) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 13 30 DUs or Lateral bar hops 2o V ups or 30 Sit ups 5/3 Strict pull-ups 5/3 Strict HSPU 5 thrusters 135/95 Cool Down It’s not uncommon to lay on the ground staring…

CrossFit Toledo – CrossFit View Public Whiteboard Squat Paused Front Squat (4×3 climbing, pause first rep 3 seconds) Front Squat (3×3 climbing) Front Squat (3×1 climbing ) Conditioning Strict time cap: 20 minutes Metcon (Time) 4 RFT 250m Run 20 Alt. DB Hang C&J 50/35 15/12 cal bike or 20/15 row 10 HR push-ups

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Snatch Balance (5×3) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 100m run, 1 PS, 1 OHS, 1 T2B 100m Run, 2 PS, 2 OHS, 2 T2B 100m Run, 3 PS, 3 OHS, 3 T2B 100m Run +4 +4 +4… Continuing to ascend on indoor reps…

CrossFit Toledo – CrossFit View Public Whiteboard Metcon (Time) 750m row/1 mi. Bike/stop sign run ⭕️ 100 Double DB thrusters 35s/25s Row/bike/run 75 Double DB 20″ box stepovers Row/bike/run 50 doubled DB Hang C&J Row/bike/run 25 Manmakerss ⭕️ One athlete will run while the other does the bike or row. Both must finish before moving…

CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics Skill work EMOM x 12 A. HSPU/progression/walking/wall walks B. Strict pull-up/BMU/negatives Looking to select appropriate movement and rep range that will provide a challenge for up to 20 seconds each minute. Focus on strict Movements if possible, and load or band as needed. Weightlifting Clean (Heavy single,…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Sumo Deadlift (4-4-4-4-4) Conditioning 4RFT: Metcon (Time) 400m Run 40 DUs 20 Deadlifts 185/125 Extra Credit Shoulder Press (20 reps)

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Hang Power Snatch (4-4-4-4-4) Conditioning Metcon (2 Rounds for reps) AMRAP 6 30-20-10: Cal bike Toes 2 Rings Rest 2 minutes AMRAP 6 15-10-5 LATERAL BURPEES OHS 135|95/65

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