CrossFit Toledo – CrossFit View Public Whiteboard Warm-up Independent warm up – EMOM to begin promptly at 15 past 500m row then 3 rounds: 10 pvc rollover 10 lunges 5 strict pull-ups or ring rows Then warm up snatch to 50% Weightlifting EMOM X 10 1-3: 2 Ps + 2 OHS @ 65% 4-6: 2…
CrossFit Toledo – CrossFit View Public Whiteboard WOD Staggered waves of 5 on the 5:00 Metcon (Time) 1200/900m row 1 / 0.8 mi bike 80 Donkey kicks 60 WallbaLLS 20/14 400m run 20 ring push ups|RX+ Ring push up + Alt. side plank with 2 sec. hold Strength Lift: Push Press (Post-WOD daily 3RM)
CrossFit Toledo – CrossFit View Public Whiteboard Extra Credit W4d2 To be done outside of class 6×400 on the 4:00 Shorter rest this week so slow it down Gymnastics Individualized skill work EMOM X 10 WOD Metcon (2 Rounds for reps) ROUND 1 – AMRAP 6 2X25’ (10 reps) DB OH Lunge 50/35 20 Alt…
CrossFit Toledo – CrossFit View Public Whiteboard Barbell Cycling Begin with ~50% of CJ Stay there for first 5 You may increase during final 5 Barbell Complex: C + 3 FS (EMOM X 10 ) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 15 5 S2OH 115/75 10 Lateral Burpee 5 HPC 10 Lateral bar…
CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Athletes willRotate between all 5 WODs, beginning each on the 5 A-B : Metcon (AMRAP – Reps) To be done Twice, changing spots: AMRAP 4 Partner A: 7/5 bike or row Parter B: 2-4-6-8 asc. OHS 95/65 Score total OHS between both partners C: Metcon (Time) Relay…
CrossFit Toledo – CrossFit View Public Whiteboard Squat Back Squat (7 min on the clock to find 2RM) Metcon (AMRAP – Reps) AMRAP 18 9 RKBS 70/53 7 T2B or T2Rings or GHD Sit-ups 5 BBJO 24/20
CrossFit Toledo – CrossFit View Public Whiteboard Strength/Skill EMOM X 16 (4 rounds) Min1: 3 POWER CLEAN + 3 PUSH PRESS (Start light and climb) Min2: 8 (each arm) DB bent over row (use bench) Min3: Bench Press (4 reps, climbing) Min4: Rest Conditioning StephStaBerger (Time) 500m row or 28 cal bike 21 Hang C+J…
CrossFit Toledo – CrossFit View Public Whiteboard Skill work Turkish Get Up (10 minute To work up as comfortable) WOD Metcon (AMRAP – Reps) 3 rounds (23 min) 1 min cal bike Rest 1 min 1 min Wallballs Rest 1 min 1 min cal bike Rest 1 min 1 min Alt DB Snatch Rest 1…
CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Deadlift (Daily 3RM ) B: Deadlift (3×3 at 93% of A) Conditioning WOD: Metcon (AMRAP – Reps) AMRAP 9 5 HSPU 1-2-3-4-5-6… Deadlifts 225/155 On the 2:00, 4, 6 & 8 min mark: 25 DUs or lateral bar hops SCORE just the DEADLIFTs Extra Credit Runners…
CrossFit Toledo – CrossFit View Public Whiteboard Strength/Skill Overhead Lunge (4×6 climbing) WOD Metcon (AMRAP – Reps) AMRAP 11 7/5 Cal bike or row 5 |C2B| Pull-ups 2-4-6-8… DB Thrusters 50s/35s DB Front rack lunge Cal and pull-ups are constant while thrusters and lunges ascend