CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Focus on keeping the movement as a push press. One dip drive pushing the bar to full extension, with no re-bend of the knees. This is not a push jerk. A: Push Press (6×3 climbing) B: Push Press (AMRAP at 80% of A) CFT Update Are you…
CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Reps) Amrap 10 55 wallballs 20/14 55/45/35 cal row/bike 55 deadlifts 185/125 55 hand release push-ups or HSPURest 5 minutes Metcon (Time) 30 burpee’s to a 6 inch target 30 SDHP 95/65 30/24/20 cal row/bike 30 thrusters 95/65
CrossFit Toledo – CrossFit View Public Whiteboard Skill work Alternating EMOM x 12 Min1: gymnastics skill practice (20 -30 sec) Min2: Clean and Jerk (2 reps @ 70% across) You may drop and reset between reps (Weightlifter double) WOD CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To…
CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Reps) AMRAP 16 40-30-20-10 Alt DB hang snatch 50/35 Box jumps 24/20 Strength Bench Press (6×2 climbing on the 2:00)
CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting EMOM x 15 1-5: snatch, 1 rep (climbing from 50% to 70%) 6-15: Snatch (1 rep OTM at 70% -75% across) WOD Metcon (Time) Time cap 12 15-12-9-6-3 OHS 95/65 |C2B| Pullups Bar facing Burpees
CrossFit Toledo – CrossFit View Public Whiteboard
CrossFit Toledo – CrossFit View Public Whiteboard WOD This workout is written as an individual workout, but you may still partner if you prefer. Metcon (Time) Happy 2022 waterfall start, 2 athletes every 2:00 20 DUs 22 GHD sit ups 20 DUs 22 DDB S2OH 20 DUs 22 Burpee DDB Deadkifts 20 DUs 22 DDB…
CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (4 Rounds for calories) Round 1 AMRAP 3 3 PC 95/65 6 FS 12 T2B or T2R Cal bike or row with remaining time Rest 3 min round 2: Repeat, using 135/95 round 3: 165/115 round 4: 185/125 Extra Credit Rest 3 minutes, then… In a…
CrossFit Toledo – CrossFit View Public Whiteboard Strength Deadlift (Daily 2RM) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 14 5 HPS 95/65 10 Lat burpees 5 OHS 20 lat bar hops
CrossFit Toledo – CrossFit View Public Whiteboard Technique Work CJ technique primer, Warm up to working weight WOD Metcon (Time) 100 double unders 800 m row 60 walking lunges 40 box jumps or step ups 24/20 20 clean & jerks 155/1005 40 box jumps or step ups 60 walking lunges 800 m row 100 double…