CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting EMOM x12, building throughout 1-6: Snatch Balance (Doubles ) 7-12: Snatch Grip Deadlift (Triples ) WOD CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#
CrossFit Toledo – CrossFit View Public Whiteboard Strength Metcon (Weight) EMOM X10 7 BS + 3 BTN S2OH Use the same Weight for all 10 Conditioning Metcon (Time) 4 RFT Run 400m 12 PC 135/95 12 lat burpees RX+ 5 MU or BMU to finish each round
CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (AMRAP – Reps) AMRAP 2 REST 2 Coach will Assign starting station, and you will hit all four twice. This workout is 30 minutes with 16 of work. A: Cal Row and Wallballs B: Wallballs and rowing (partners trade places) C: Seated DB press (nonworking partner…
CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting EMOM X 15 LOOKING TO BUILD FOR FIRST 10 MIN 1-5: 3 pc + FS 6-10: 2 Cleans 11-15: Clean (Single 80-85%) WOD Metcon (AMRAP – Reps) AMRAP 9 2 HPC 135/95 2 S2OH 2 OH lunge 24 DU or lateral bar hops
CrossFit Toledo – CrossFit View Public Whiteboard Strength Snatch Grip Deadlift (5×4 climbing) WOD Metcon (Calories) AMRAP 12 BUY IN 5 Rounds 10 HR Push ups 11 DL 185/125 12 BJ 24/20 (If not complete by 10:00 MOVE ON) With remaining time: Cal bike or row
CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (10@50%, 10@60%, 10@70%, 10@??) WOD Metcon (2 Rounds for reps) AMRAP 7 2-4-6-8…ASCENDING RKBS 53/35 Alt. DB Snatch 50/35 C2B or Strict Pullups Rest 3 minutes AMRAP 7 10 DB Hang C&J (5 each) 10 KB SDHP 10 Burpees
CrossFit Toledo – CrossFit View Public Whiteboard Strength Back Squat (8 min to find daily 3RM) WOD Metcon (Time) Time cap 16 100 thrusters 100/65 At the 2, 4, 6,8 & 10:00 min 10/8 cal row (preferred) or bike BB weight should be somethimg the athlete could do 15+ reps while fresh Extra Credit GC…
CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics EMOM x10 skills development A. 5-8 strict HSPU or progression B. other gymnastics skill WOD Time Cap 15 Metcon (Time) 30 muscle snatch 75/55 30 ab Mat sit ups 90 DU 20 power snatch 95/65 20 t2b 60 DU 10 squat snatch 115/80 10 GHD sit ups…
CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (Time) 5 RFT Time Cap: 30 minutes 24 pull-ups 24 S2OH 135/95 12 synchro back squats 30 cal bike or 36 cal row
CrossFit Toledo – CrossFit View Public Whiteboard Bodybuilding Accessory work EMOM X 16 (4 rds) Min1: 15 Glute Ham Raise Min2: 16 (8 each) Bulg. Split squats Min3: 18 (9 each) Bicep curls Min4: 10 Dips WOD Metcon (3 Rounds for reps) AMRAP 3 21 DL 135/95 21 Hand release pushups Rest 1 minute AMRAP…