CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics EMOM x 10 A 10 Hollow rocks or 20-sec hollow hold B Second skill/progression WOD Metcon (AMRAP – Reps) Tabata 8 consecutive intervals of each Double DB Hang C&J Burpee pull-ups Renegade rows Double DB Step ups 24/20Notes: 1. Athlete gets one set of DBs, weight is…

CrossFit Toledo – CrossFit View Public Whiteboard Squat A: Front Squat (5RM) B: Front Squat (3RM) WOD Metcon (Time) 4 RFT 400m run 12 OHS 115 | 75/55 9 BBJO 24/20

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) Buy in: 150 DUs 2 rounds 30 T2B 30/24 cal bike or 36/30 cal row Strength Shoulder Press (5 RM) Push Press (3 RM)

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Front Squat (Moderate set of 8) B: Front Squat (Challenging, but technically sound set of 5) C: Good Mornings (3×10 climbing) WOD Metcon (Time) 100-80-60-40-20 DUs (2:1) 10-20-30-40-50 Alt DB Snatch 50/35

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Focus on form, climbing in weight as you feel comfortable EMOM X 15 1-5; 3 power snatches 6-10: 2 power snatches 11-15: Power Snatch (1 rep) WOD Metcon (AMRAP – Reps) AMRAP 8 4 Front rack lunge 115 | 75/55 4 OH Lunge 8 Lateral burpees

CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics EMOM X 10 A 20-30 SEC PLANK/WEIGHTED B SECOND SKILL PRACTICE WOD Metcon (Time) Time cap 21 1000m/800m row 21 Deadlifts 225/155 50/40 cal bike 15 DL 800m run 9 DL 45 Box jumps 24/20

CrossFit Toledo – CrossFit View Public Whiteboard Strength EMOMx10 Build for first 5, Last 5 stay at the same weight Bench Press (5X5 climbing, 5X5 across) WOD Metcon (5 Rounds for calories) 5 rounds AMRAP 2, REST 1 9 HSPU 15 HPC 115/85 CAL BIKE/ ROW with remaining time

CrossFit Toledo – CrossFit View Public Whiteboard Metcon (Time) Partner WOD A Rows 500m while B runs 400 80 Alt Sit ups 80 DL 185/125 A runs 800 while B rows 1k 40 DL 40 Synchro sit ups Solo 25/20 cal bike 50 sit ups 50 DL 185/125 800m run 25 DL 225/185 25 GHD…

CrossFit Toledo – CrossFit View Public Whiteboard Squat 1. Stay light. 2. Focus on foot position, bracing, and a controlled descent with an upright posture 3. Focus on standing up quickly 4. Climb in weight for first 5, then stay there. Front Squat (EMOM x10: 5×5 climbing, 5×5 across) WOD Metcon (Time) 4 RFT Run…

CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics EMOM x10 A. Max L sit (up to :30) B. Secondary gymnastics skill WOD A: Metcon (AMRAP – Reps) AMRAP 6 12 DL 155|105/75 9 HPC 6 S2OHRest 4 minutes B: Metcon (AMRAP – Reps) AMRAP 6 10 pull-ups 20 pushups 30 air squats

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