CrossFit Toledo – CrossFit View Public Whiteboard Strength Back Squat (5X5 across at 85% of last week’s 5RN) If you do not have a recent 5RM, instead build to a daily 5RM and record a 1X5. Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 11 5 down and back sprints 10 burpee box jumps 24/20…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting EMOM x14 1-7: Power Snatch (1 rep OTM at 70% across) 8-14: Power Snatch (1 rep OTM climbing from 70%) Conditioning CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps) Includes Masters up to 54 years old 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95#…

CrossFit Toledo – CrossFit View Public Whiteboard CFT Barbell Class CFT barbell 22.2 at 9am! Partner WOD Metcon (Time) Buy in: max unbroken bench press 135/75 Rest until 2:00 Waterfall start, 6 athletes every 2:00 40-30-20-10 Synchro lunges Partner wallballs Alt burpees to a 45# plate Cal bike or row Bench Press (Buy in bench…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Push Jerk (Build to a challenging triple) Conditioning Metcon (5 Rounds for reps) 5 rounds 1 minute KB 53/35 20 inch step ups 1 minute KB SDHP 1 minute sit ups Rest 1 minute

CrossFit Toledo – CrossFit View Public Whiteboard Barbell Cycling Metcon (Weight) EMOM x 10 across 1 clean pull + 4HPC + 4FS + S20H Select a wait where you can stay unbroken for all 10 minutes WOD The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9…

CrossFit Toledo – CrossFit View Public Whiteboard Skill/Strength EMOM x 15 For minutes 1-10: A: 2 snatches at 70-75% across B: gymnastics skill work(20-30 SEC) directly into… 11-15: Snatch (1 snatch OTM, climbing) Conditioning Metcon (AMRAP – Reps) Amrap 6 5 HPS 95/65 5 OHS 10 BJ 24/20 30 DU or lateral bar hopsRest 3…

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Bench Press (Daily 2RM) B: Bench Press (Daily 1RM) C: Bench Press (Amrap at 80% of B) Conditioning WOD: Metcon (Time) 4 rft 11 T2B or T2R 13lat burpees 15 DL 155/105 15/13/11 cal row/bike

CrossFit Toledo – CrossFit View Public Whiteboard Strength Back Squat (5×5 climbing) Conditioning Metcon (AMRAP – Rounds and Reps) Amrap 14 5 down and back sprints 4 PC 115/80 3 S2OH 2 Front rack reverse lunges 2 MU, BMU or burpee pull-ups Cool Down 3 minute easy bike or a row 5 minutes of stretching/mobilization

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Snatch Push Press (5×3 climbing) Behind the neck Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 15 30 DUs 15 burpee box jump overs 24/20 30 DUs 15 PS 75/55

CrossFit Toledo – CrossFit View Public Whiteboard CFT Barbell Class Overhead Squat (3×2 with 2 second pause) At or below 50% of 1RM OHS Snatch Balance (5 x 1) At or below 50% of 1RM snatch Partner WOD A: Metcon (AMRAP – Reps) Amrap 22 One athlete will be on the bike or Rower at…

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