CrossFit Toledo – CrossFit View Public Whiteboard Technique Work Snatch technique Work Warm up to ~85% or first attempt WOD Mr. Slice (Time) 35 DUs 35 Cal Ass bike 35 DUs 35 T2B 35 DUs 35 Front rack reverse lunges 95/65 35 DUs 35 thrusters 35 DUsWith remaining time in 20:00 1RM Snatch Snatch (Heavy…

CrossFit Toledo – CrossFit View Public Whiteboard Strength/Skill Power Clean (Emom x8 at 75-85% 1RM) Only work up to a weight that form allows. If form breaks down, take off weight. Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 20 1 round of “Holleyman”, 12/10 cal 2 rounds ” Holleyman” , 12/10 cal 3 rounds,…

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning A: Metcon (Time) 10 X 10 Cal SPRINT Rest until 10: 00 B: Metcon (Time) 4 RFT 16 Synchro alt DB snatch 50/35 20 alternating sit ups 24 DUs ( alternate working partner each round) rest until 20 C: Metcon (Calories) Amrap seven Calories One athlete working…

CrossFit Toledo – CrossFit View Public Whiteboard Strength/Skill Alternating EMOM x10 Min 1: Deadlift (4 reps, climbing ) Gymnastics Min 2: HSPU or other upside down progressions. WOD Metcon (3 Rounds for reps) AMRAP 4 21 DL 95/65 15 box jumps 24/20 9 S2OH Rest 4 minutes AMRAP 4 21 DL 115/80 15 box jumps…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Build to a heavy set of 5 and do 2 sets A: Bench Press (5-5-5 climbing 2×5 across) WOD Your choice of workout B: Metcon (Time) 30-20-10 Power clean 95/65 HR pushups C: Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring DipsPower clean or squat Focus on…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Push Jerk (EMOM X 10 ; 2 reps, climbing) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 12/10 cal 8 Burpees 6 Sandbag/ODD OBJECT 20″ step ups

CrossFit Toledo – CrossFit View Public Whiteboard Strength Back Squat (Heavy triple ) Conditioning Metcon (Time) Buy in: 50/40 cal bike directly into 10-9-8-7-6-5-4-3-2-1 lungester 75/55 2-4-6-8-10-12-14-16-18-20 AKBS 70/53 *1 lungester= front rack lunge right, lunge left, thruster. This was Lemons idea. You can blame her.

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (2 Rounds for reps) Amrap 10 50 partner rig balls 50 box jumps (non working partner holds DL lockout 135/95) 12 synchro burpees Rest 5 minutes Amrap 10 40 partner rig balls 40 box jump overs (nonworking holds front rack) 18 synchro burpees

CrossFit Toledo – CrossFit View Public Whiteboard WOD The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles Extra Credit Bodybuilding 2 rounds, not for time 9 BB hip thrusts 12 Bulgarian split squats (6 each) 15…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting EMOM x12 Min 1: Hang Snatch (2 reps, climbing (full snatch) ) Gymnastics Min 2: get upside down HS hold | wall walk | HS walk | shoulder taps Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 13 6×50’ (3 x down and back) wb sprint 20/14…

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