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…

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…

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