CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Push Press (5X3 climbing) B: Back Squat (3X5 across at 95% of recent 5RM) If you do not have a recent 5RM, instead build to a heavy set of 5 for the day and record a 1X5. WOD Metcon (Time) Time cap 17 Buy in 1200/1000…

CrossFit Toledo – CrossFit View Public Whiteboard Bodybuilding

CrossFit Toledo – CrossFit View Public Whiteboard Technique Work Split jerk footwork Empty barbell warm up Clean and Jerk (Build as comfortable ) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 20 500/400m row or 27/21 bike 28 RKBS 53/35 7 bear complex 135|95/65 3 OHS Scoring note: for partial round the entire bike/row= 1…

CrossFit Toledo – CrossFit View Public Whiteboard Strength/Skill EMOM X 12 Odd: gymnastics skill/progression Even: Deadlift (5 reps, climbing) Conditioning Metcon (Time) 8-1 DDB Devils press Bar or ring dips Down & back sprints |RX+ please use the tall rings for dips|

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Barbell complex: Pull + HPS + 2 HSS (12 minutes to build) Conditioning Metcon (2 Rounds for reps) ROUND 1 AMRAP 8 50 double unders 40 S2OH 45/35 30 sit ups 20 box jumps 24/20 10 overhead lubge 45/35 rest 2 minutes ROUND 2 AMRAP 8 10…

CrossFit Toledo – CrossFit View Public Whiteboard Barbell Cycling EMOM x 10 1-5: 3 reps, climbing 6-10: Push Press (3 reps OTM across) Conditioning Metcon (Time) 4 RFT cap 12 15Thrusters 75/55 15 BF Burpees 15 pullups

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (4 Rounds for time) 4 rounds on the 6:00 24 KB snatch 15/12 cal row 12 oblique T 2B 12/10 cal bikeScore WORKING TIME each interval Strength Back Squat (4×5 across at 90% of recent 5RM) If you do not have a recent 5 RM, instead…

CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics Gymnastics skill EMOM x 10 1 or 2 movements/progressions WOD Metcon (3 Rounds for calories) AMRAP 4 9 HSPU 21 DL 225/155 45 double unders calorie row/bike with remaining time Rest 1 minute AMRAP 4 15 HSPU 15 DL 45 double unders Calories with remaining time Rest…

CrossFit Toledo – CrossFit View Public Whiteboard Technique Work Snatch barbell warm-up & technique review warm up to working weight WOD Choose A or B Looking for a “FULL” snatch or a “squat snatch” in both workouts. Both workouts have a time cap of 10 Afterward, everyone will do workout C A: Amanda (Time) 1…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Reps) Amrap 26 50/40/30 cal row/bike 40 power cleans 95/65 30 hand release push-ups 20 toes to bar 10 Wall walks or muscle ups 20 toes to bar 30 hand release push-ups 40 power cleans 50/40/30 cal with remaining time, Burpees over the Bar